|Posted by melaniefuller on January 11, 2014 at 1:15 PM|
Need a quick workout that can fulfill your cardio needs and give you the same weight loss and health benefits as running or going to the gym? High-Intensity Circuit Training (HICT), pushing hard for a few minutes mixed with periods of rest, has been shown to be as effective as longer periods of exercise. By exercising for 7 minutes at high intensity, this 12-part workout can give you energy and pick up during a busy day. It empahsizes working the large muscles of the upper and lower body alternatively so that you can quickly get your heart rate elevated and you're done in 7 minutes. You don't need any weights or equipment either. Resarch has shown that HICT provides metabolic benefits that are present for 72 hours after working out- which may have a greater impact on subcutaneous fat loss than traditional aerobic exercise.
The exercises diagramed below, are performed in rapid succession for 30 seconds each at an intensity level of about 8 out of 10. Give it a try!
For more info and larger diagrams of the exercises, click on this link: http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx