Scientific 7-Minute Workout (3x)

This workout is based on the scientific paper published in the American College of Sports Medicine’s Health & Fitness Journal (Klika and Jordan, 2013). The proposal is to obtain the maximum result with minimal investment, then we'll use the bodyweight, wall, and a bench, chair or couch. This is a high-intensity intermittent training (effort-resting ratio of 3:1, 30-10 seconds) with 12 exercises that includes Total body, Lower body, Upper body and Core exercises.

7 mins 50 secs, Intense

8 mins 5 secs, Intense

7 mins 50 secs, Intense

7 mins 20 secs, Intense

7 mins 55 secs, Intense

7 mins 10 secs, Intense

20 minutes, Moderate

13 minutes, Moderate

13 mins 30 secs, Moderate

9 mins 10 secs, Intense

10 minutes, Moderate

15 mins 45 secs, Intense