Free time isn’t exactly something most people have; and if they do, exercise may not be the go-to way to spend it. Trust us, we definitely get it. After a busy, stressful day, spending quality time with family, watching your favorite TV show or sitting on the couch doing nothing, sounds much (much) better. But even if you don’t have the typical 30 or 60 minutes to spend on fitness; you likely have at least 7—right?
As it turns out, that’s all the time you need to get in a good sweat session. Don’t believe us? Put this 7-minute workout from the American College of Sports Medicine to the test. This circuit combines both cardio and resistance work into a single session. Some moves target specific muscle groups, while others work the entire body.
Before You Get Started
You’ll be doing each of the 12 exercises below for 30 seconds each, which should be enough time to complete between 15 and 20 repetitions—the optimal amount. Take a 10-second break as you transition from one exercise to the next, but no longer so that you don't lose the benefits of the high-intensity technique.
And while you may be tempted to switch up the order of the 12 moves, it’s important to keep them as is because these exercises target opposing muscle groups to alternate between rest and work.
7-Minute Circuit Exercises
1. Jumping jacks to benefit your entire body
2. Wall sits to target your lower body
3. Push-ups to target your upper body
4. Abdominal crunches to target your core
5. Step-ups to benefit your entire body
6. Squats to target your lower body
7. Tricep dips to target your upper body
8. Planks to target your core
9. Running in place to benefit your entire body
10. Lunges to target your lower body
11. Push-ups to target your upper body
12. Side planks to target your core
Make Your Minutes Count
After you’ve managed to do the circuit at least once, you can increase the difficulty by doing it multiple times. Plus, because many of the exercises utilize your body weight, you can do this exercise pretty much anywhere and everywhere, or you can add weights to up the difficulty.
But when you’ve mastered this circuit and you’re ready for your next challenge, discover what the experts at GMC’s Ellis Fitness & Performance Center can do for you! Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you need.