The Scientific 7-Minute Workout - From The New York Times

PERFECT HOTEL-ROOM WORKOUT: Get in a high-value, high-payoff aerobic / cardio routine in every day, wherever you may be, in less than 10 minutes -- see details below

Complete NY Times article here:
https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

"Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows that even 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."

"In 12 exercises deploying only body weight, a chair and a wall, this workout fulfills the latest mandates for high-intensity effort, essentially combining a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science."

The rub is that, during these 7 minutes, you have to really push yourself to the highest intensity you can sustain -- "throughout, intensity should hover at about 8 on a discomfort scale of 1 to 10. The seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you're done."

Timings are correct in this version -- the full workout takes almost 8 minutes, including the brief transition periods

Another related article:
well.blogs.nytimes.com/2013/06/24/the-rise-of-the-minimalist-workout/?hp

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