Seven-minute workout just as good as a long run, scientists say

Try this 12-move exercise regime that requires no equipment and about seven minutes. The abbreviated workout, published in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal, also includes lunges, push-ups and triceps dips. The researchers believe it’s an efficient way to get aerobic and strength training in one. Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla. and one of the authors of the article, says his abbreviated workout uses simple but challenging moves that create high-intensity intervals. He says that for years, a growing body of research has expanded on the benefits of this “highly efficient” mode of training. “Established research has proven that it works,” says Jordan. Martina Gibala, chair of McMaster University’s department of Kinesiology, says Jordan’s seven minute workout would be useful for many. <bullet> Abdominal crunch <bullet> Step-up onto chair <bullet> Triceps dip on chair

The Scientific 7-Minute Workout Photo Editors’ note: Here’s one of our favorite stories from the archives with a helpful tip for Smarter Living. For a greater challenge, see “The Advanced 7-Minute Workout.” And download our new, free 7-Minute Workout App for your phone, tablet or other device. Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice. An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. “There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article. Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery.

How to Get a Complete Workout with Nothing But Your Body printer It’s the morning after a whiteout, and you’re the first one off the chair. There’s a virgin landscape of lush powder ahead of you, ripe for the plundering, and you’ve got two choices: Shred like a madman all day long and collapse into the hot tub, spent and stronger for it; or start sucking wind after a couple of runs, fold like a hotel maid, and sulk in said hot tub until your fingers resemble giant raisins. You picked the first one, right? Then read on. The Advanced No-Gym Bodyweight Workout [INFOGRAPHIC] Think bodyweight training can’t get intense? Our favorite no-equipment moves are getting a whole lot more kick-ass — from head to toe. Designed by Greatist Expert and trainer Jonathan Angelilli, this advanced bodyweight workout stacks exercises in back-to-back circuits to keep the heart rate up while building strength and speed. From handstand push-ups to single-leg planks, 30 minutes is all it takes to put the mind and body to the test — no heavy weights or machines necessary. Before performing any of the advanced bodyweight moves below, Angelilli recommends having a foundation of at least one year of strength training under your belt (on top of being healthy and injury-free, of course). Also Check It: How to Run Your Best Half-Marathon Ever Unfamiliar with any exercises illustrated below? Exercise Cheat Sheet — The How-To's 1a. 1b. 1c. 1d. 2a. 2b. 2c. 2d. Want more? Tried the above workout?

Michael Cerdeiros - Cerious Productions | 25 Clever Websites that will make you look like a Genius 1. Khan Academy Have you ever wanted to pick up a subject you’re not well-versed in, but you didn’t have the money to invest in a college course? Khan Academy aims to provide education at the collegiate level for anyone who wants it. They provide resources for learning pretty much every subject out there, including math, science, history and more. As you learn, the platform will even assess your progress and help you gauge what you’ve learned. 2. This isn’t the first time I’ve recommended this language-teaching website (and app), and it certainly won’t be the last. 3. Guitar is one of the few instruments out there that’s actually pretty easy to learn if you’re a little older, making it one of the most accessible instruments. 4. Founded by Michael Chu, Cooking for Engineers goes further than just providing recipes. 5. Or Nick the Dating Specialist is a website that wants to help guys be better dates. 6. 7. As much as I would love an education at MIT, that isn’t really in the cards. 8. 9.

100 no-equipment workouts 12 Moves to Master This Year The deadlift targets all the muscles required to bend over and tie your shoes, pick up your kid’s toys, and perform other similar everyday motions safely. “The deadlift is an amazing total-body exercise that helps tone and strengthen your lower back, glutes, and hamstrings,” says Holly Rigsby, an ACE -certified personal trainer, contributor to StreamFit.com, and author of FitYummyMummy.com. “Add the challenge of balancing on one leg and it not only intensifies the work you lower body has to do, but also engages your core.” Pair your workout with these metabolism-boosting foods Do It: Holding a dumbbell in your right hand, balance on your right foot with your knee slightly bent. No gym? Make It Harder: Perform the same exercise but slow the move down, says Rigsby.