12 Exercises To Get You In Shape – No Gym Required
A few years ago, an article in the New York Times reported that a new science-backed workout designed by two scientists – Chris Jordan and Bret Klika – offers a high intensity interval training (HIIT) program anyone can do anywhere. The best part about it? It only takes 7 minutes to complete!
Scientists from various institutions have shown that training for only a few minutes at high intensities triggers molecular changes in our muscles that are equivalent to those produced after several hours of physical exercise, such as running or riding a bike. Based on this knowledge, Kordan and Klika set out to design the most condensed and efficient workout, with as few accessories as possible.
Interval training is a type of workout that alternates between highly intense and low intensity activity. In Jordan and Klika’s program, this varying intensity is achieved via alternating exercises that focus on the large muscles in the upper body with exercises that focus on the lower body. In addition, there is a 10-second recovery rest period between each exercise during which, as the NYT article states, “the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important”.
Another extremely important point to make about this 7-minute workout is that it only requires a wall and something you can step on – this can be a chair, a coffee table and even a storage box. That’s what makes this workout so alluring. And it works too!
Jordan says that the discomfort level is 8 on a scale of 1 to 10. So, maybe you won’t have fun, but keep in mind it’s only 7 minutes and you’re done!
To try it, download the 7-minute workout app.
If you're not keen on HIIT, other ways to keep your body moving without any kit include:
- clearing out the kitchen cupboards
- tidying the garden
- organising the shed
- weeding flower beds
- playing games with the kids in the garden