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As someone who needs to go to the gym for my own sanity—especially when working long hours during the dark and cold winters—it's important to stick to a routine to help ease both your mind and body. Unfortunately, things come up, meaning that, if you skip a day once, it could be the first of many non-gym days in a row.
Fear not, though, because there's a 7-minute workout that is easy enough to do from anywhere—including your living room, bedroom or, yep, even a hotel room—and science backs its effectiveness up.
Thanks to these 12 exercises which use only your body weight, a chair, and wall, you're able to sneak in some workout time without actually having to make a trip to the gym.
Focusing on high-intensity moves—which are short intervals that speed up your heart-rate and keeps your body burning fat even after you leave the gym—these exercises get a passing grade from fitness and exercise pros, via New York Times.
“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,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.
To further support Jordan's claim, scientists at McMaster University in Ontario shows that just a few minutes of high-intensity training helps your muscles reach their maximum capacity in producing changes. That's a major change than running on a treadmill for a long time.
For those looking to skip the gym and focus on this 7-minute session, Jordan says to focus on recovery between intervals, allowing 30 seconds between each exercise, with an intensity level of about 8—using a scale of 1 to 10. In other words, these 7 minutes should not be enjoyable.
The good news? In just 420 seconds, you'll be completely done with your workout and can go back to whatever the hell you do when you're not at the gym.