An 11 Minute Workout

[ActiveMSers]

This just came out in the NYT. Not MS specific, but these quick workouts are great for MSers, especially because they help prevent overheating... and they are fast! -D

An 11-Minute Body-Weight Workout With Proven Fitness Benefits

Five minutes of burpees, jump squats and other calisthenics, alternating with rest, improved aerobic endurance in out-of-shape men and women.

By Gretchen Reynolds
Jan. 13, 2021, 5:00 a.m. ET
Five minutes of burpees, jump squats and other calisthenics significantly improve aerobic endurance, according to one of the first randomized, controlled trials to test the effects of brief body-weight workouts. The study’s findings are predictable but reassuring, at a time when many of us are relying on short exercise sessions in our homes to gain or retain our fitness. They provide scientific assurance that these simple workouts will work, physiologically, and our burpees will not be in vain.

https://www.nytimes.com/2021/01/13/w...-benefits.html

Here is the full 11-minute workout used in the study, with video links of each exercise by Linda Archila, a researcher who led the experiment while a student at McMaster University.

• 1 minute of easy jumping jacks, to warm up
• 1 minute of modified burpees (without push-ups)
• 1 minute of walking in place
• 1 minute of high-knee running in place
• 1 minute of walking in place
• 1 minute of split squat jumps (starting and ending in the lunge position, while alternating which leg lands forward)
• 1 minute of walking in place
• 1 minute of high-knee running in place
• 1 minute of walking in place
• 1 minute of squat jumps
• 1 minute of walking in place, to cool down