High Intensity Circuit Training - the 7 Minute Workout

Crank the effort and you can accomplish a lot in 7 minutes.  Here is a great work out you can take anywhere.  You just need your body and perhaps an out door bench.

 Start with a brief warm up.  Perform each exercise for 30 seconds at your maximum effort and rest 10 seconds between sets.  Complete all 12 exercises.  Should take about 7 minutes.  Got more time - repeat 2-3 times.

1. Jumping jacks  - Total body

2. Wall sit -  Lower body

3. Push-up (use bench if needed)

4. Abdominal crunch - Core

5. Step-up onto chair or bench  - Total body

6. Squat  - Lower body

7. Triceps dip on chair or bench - Upper body

8. Plank - Core

9. High knees/running in place  - Total body

10. Lunge  - Lower body

11. Push-up and rotation  - Upper body

12. Side plank - Core

Thanks to Brett Klika for the great research and work out.  Click here to read the full article on this 7 minute work out.

7 minute work out