The 7-minute workout that is as beneficial as a long run and a weights session

The 7-minute workout that is as beneficial as a long run and a weights session - but you must be in PAIN to reap benefits

The 12 exercises are most effective if you carry them out the in correct order with a 10 second break between each. A seven-minute exercise regime devised by scientists has been shown to provide as many health benefits as going for a long run and doing a session of weight training.

The workout requires no more than a wall, a chair and seven minutes of your time.

However the experts say that you must be in pain when performing the regime in order to benefit.

The Seven Minute Workout: The new exercise regime is very prescriptive in terms of the exercises you should do, the order in which you should do them and the length of time spent between each.

The previous photo outlines 12 exercises that uses the body’s own weight to get the same amount of exercise as doing a long run and session of weight-training in just seven minutes.

Spending hours in the gym may not be needed to reach optimum health with the seven minute workout
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. Previous research has found that just a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding. 

Interval training, though, requires intervals. The scientists who devised this new workout say that to get the maximum benefits the extremely intense activity must be intermingled with brief periods of recovery. 

This recovery is provided in part by a 10-second rest between exercises. This rest is extended by alternating the muscles used in each exercise. 

During eat set of exercises, the unexercised muscles have a moment to ‘catch their breath’, which makes the order of the exercises important. 

The exercises should be performed in rapid succession, allowing 30 seconds for each.

But to get maximum benefits the intensity must hover at around and eight on what they term as the discomfort scale of 1 to 10.The seven minutes should be unpleasant.