Just 7 Minutes to Strong and Slim

When it comes to exercise, do you have a hard time finding the time or get stopped by lack of equipment or desire to join a gym? Can you find 7 minutes in your schedule? Just imagine that in only 7 minutes you can get all of the benefits of a long aerobic and resistance training workout without the use of any equipment or need to go to a gym. Your body weight is used as resistance. No weights are necessary. It can be done ANYWHERE! The secret is intensity and intervals.

In just 7 minutes of High Intensity Circuit Training or HICT, you can get maximum results with minimal investment and reap benefits such as:


  • Increased energy
  • Combat fatigue
  • Improved muscle strength
  • Increased endurance
  • Accelerated fat loss
  • Increased growth hormone
  • Improved cardiopulmonary health
  • Decreased insulin resistance


This has been scientifically studied and shown to work in a published article in the American College of Sports Medicine Health and Fitness Journal. They used the following 12 exercises that work all of your body parts along with your heart and lungs:

  1. Jumping Jacks
  2. Wall sit
  3. Push ups
  4. Abdominal crunch
  5. Step up onto a chair
  6. Squat
  7. Triceps dip on a chair
  8. Plank
  9. High Knee runs in place
  10. Lunge
  11. Push up with side rotation
  12. Side plank

High Intensity Interval

  • Each exercise in the circuit is done for 30 seconds with high intensity. You know you have reached that intensity if you pant and can’t speak or if your heart rate is >85%  -95% of your target hear rate, which is 220-age. Using a heart rate monitor is best.

Recovery or Rest Period

  • Rest for 30 seconds or less between intervals. Maximum benefit occurs if rest is less than or equal to 15 seconds.

Not everyone may be ready for this high intensity workout. Proceed with caution if you are obese, out of shape, previously injured or have high blood pressure or heart disease. Be sure to check with your doctor as some modifications may be necessary until you build strength and endurance. Workout slides are available on You Tube along with timing. Try it so you can be slim and strong in just 7 minutes.

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