7-Minute Workout

As well, Jordan said the exercises use the larger lower muscles then the smaller upper muscles, which helps reduce muscle fatigue.

With the combination of aerobic and resistance training in a high-intensity, limited rest design, participants can really feel the burn.

Jordan says the “limited rest” design can deliver numerous health benefits in much less time than traditional programs. When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.

As far as weight is concerned, the report says HICT “can be a fast and efficient way to lose excess body weight and body fat.”

The seven-minute workout

The 12 station regime should see each exercise conducted 15 to 20 times, in 30 seconds, with only five to 10 seconds “rest” between each one. The whole circuit (which can be repeated two to three times) should take about seven minutes and Jordan says to do it no more than three or four times a week.


1. Jumping jacksTotal body
2. Wall sitLower body
3. Push-upUpper body
4. Abdominal crunchCore
5. Step-up onto chairTotal body
6. SquatLower body
7. Triceps dip on chairUpper body
8. PlankCore
9. High knees running in placeTotal body
10. LungeLower body
11. Push-up and rotationUpper body
12. Side plankCore


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