Short on time? No problem.

A recent article in the  American College of Sports Medicine’s Health & Fitness Journal outlines a really, really short workout that essentially combines the benefits of going for a long run and then strength training… all in seven minutes.

12 moves
30 seconds each
No weights (only body weight)
Only need a chair and a wall
7 minutes…you’re done! 

The order of the moves is important, because they alternate between emphasizing large upper body muscles, then large lower body muscles. This allows the muscles to take a break momentarily.

Let’s go! Here’s the 7-minute really, really short but effective workout. Remember that intensity matters. Aim to be at a 8/10 on the discomfort scale.

In less time than it takes to make your morning smoothie, you can surge fresh oxygen through your body and brain, build and shape muscle and rev your metabolism.

Also, working out intensely for short durations naturally increases your production of HGH (human growth hormone), also called the “fountain of youth hormone,”  which is important for maintaining muscle growth, eliminating belly fat, and improving insulin sensitivity.  This is critical for pro-aging, because with every passing year, your human growth hormone levels decrease.