GET FIT QUICK. . .Motivational Monday

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Everyone is looking for a quick way to get fit.  Getting in a 30 minute to an hour workout for some is still too much to add to our busy schedules.  Normally, I would think "WHAT THE HECK?. . . BUT as a busy, working mom of two. . .I can understand.

Our society is fast moving with no signs of slowing down.  Many of us feel the pressure  from work, school and home; that quick burger and fries become more of a comfort than doing 50 jumping jacks or lifting a couple of dumbbells.  I get it but this is your health, your body that you have to carry for the rest of your life.  Fitting in a workout can be difficult but it can be done!

The lastest fitness trend to help get more people FIT is the 7 minute workout that has been scientifically tested and proven to work.  Research published in the American College of Sports Medicine's Health& Fitness Journal outlines 12 exercises meant to be performed in short bursts will help improve your aerobic conditioning (training your heart and lungs to pump blood more efficiently, allowing more oxygen to get to muscles and organs) in as little as 7-8 weeks.  Now don't get TOO excited and dump  your trainer, gym or group fitness class.  Remember, we are all different and it is all based on what YOUR body can and can not do. . .in 7 minutes! LOL!  

If you are just getting started and have been living a sedentary lifestyle, there are dangers in doing this fast pace, high intensity exercise program.  Check with your doctor and local fitness trainer to see if this workout will work for you.  Having said that, if you are in the category a third of the Americans who do not workout, learn each of the exercises below at your pace, work your way DOWN to 7 minutes and GET MOVING! We need you!  

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Try it and see how you feel after 7 minutes.  Each exercise should be performed within 30 seconds each (at least 15 reps) with 10 second breaks in between.  I would try this with help from a trainer to make sure you do each exercise correctly and that you get your 10 second breaks which are key!  Here you go and good luck! I've gotta try this myself!  

  • Jumping Jacks
  • Wall sit
  • Push ups
  • Abdominal crunch core
  • Squat
  • Triceps dips on chair
  • Plank
  • High knees/running in place
  • Lunge
  • Push-up and rotation
  • Side Plank

GOOD LUCK and GET FIT with a SMILE!


Nicol A Hodges

Nicol A. Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events.