Bob Irish

From Bob Irish, editor, Retirement Insider: When I was working, my time was limited. But I still found an effective way to stay fit. If you’ve never been able to stick to an exercise program, this one’s for you. It’s fast. It’s easy. And pretty much anyone can do it.

It’s called high-intensity interval training (HIIT). And the latest research confirms it can give you the same benefits as a traditional cardio workout, combined with a weightlifting session—in seven minutes!

The program I use is a series of 12 short exercises done in rapid succession. Here’s what it looks like:

7-Minute Workout

You can get a free poster of the above 7-Minute Workout here. As you can see, the only “equipment” you need is a chair.

The Human Performance Institute developed this program for busy executives. Each exercise is done for just 30 seconds, with a 10-second rest between each.

Because the program automatically syncs up with your current abilities, it’s perfect for seniors. If, for example, you’re out of shape now, you may be able to do only one or two pushups in 30 seconds. But, with practice, you will be able to do more and more until you’re doing the maximum number in the time allotted.

The program is ideal for travelers, as well. Any hotel room is now your gym. Just pack a pair of shorts and a T-shirt. And it’s a godsend for people who think they don’t have time to exercise.

Come on! Set the alarm for 5:53 a.m. instead of 6 a.m. Seven minutes of HIIT is all you need to feel great and get in shape.

Reeves’ Note: Bob shares an advanced 7-minute workout—complete with video demonstrations and tracking app—in the June issue of Retirement Insider, right here.