Let’s Move

Let’s Move

If you don’t have at least half an hour to devote to exercise, should you just skip the gym and make up for it later with an extra-long session on the treadmill? The answer is no, according to
John Graham, Senior Network Administrator for Fitness and Sports Performance, St. Luke’s
University Health Network.

“The bottom line is that it’s better to exercise more frequently for a short period of time than it is to exercise just once or twice per week for a longer period of time,” he says. “Regular exercise will increase your metabolic rate and enhance your overall fitness.”

Get moving with this workout from John, designed to maximize cardiovascular benefits in the shortest amount of time.

John Graham
MS, ACSM EP-C, CSCS*D, RSCC*E, FNSCA
Senior Network Administrator for Fitness and Sports Performance, St. Luke’s University Health Network

The 17-Minute Metabolic Workout

Instructions: Perform as many reps of the first exercise as possible in 20 seconds, rest for 40 seconds, and then move onto the next exercise. When you make it to the end of the list, you’re done! Don’t feel like you’re working hard enough? Try 30 seconds of exercise followed by 30 seconds of rest, or even 40 seconds of exercise followed by 20 seconds of rest.

  • Chair Squats – with or without weights
  • Jumping jacks
  • Step-ups on 8” stair – with or without weights
  • Speed Squats
  • Alternating leg lunges – with or without weights
  • Mountain climbers
  • Heel raises on 8” stair – with or without weights
  • Burpees
  • Push-ups
  • Jumping jacks
  • One-arm row – with weighted containers or weights
  • Speed squats
  • Shoulder press – with weighted containers or weights
  • Mountain climbers
  • Bicep curls – with weighted containers or weights
  • Burpees
  • Overhead tricep extensions – with containers or weights

Always consult your physician before beginning any exercise program.

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