• Exercise scientists have found that a seven minute, high intensity workout yields the same cardiovascular and muscular results as an extended fitness session, like running for a couple of hours.

• The exercise program incorporates 12 different workouts, executed in quick succession with less than 30 seconds of rest between bouts, and works to maximize metabolic efficiency.

• Longer exercise sessions negatively impacted the intensity of a workout, and 15-20 repetitions of an individual fitness bout fulfilled metabolic requirements, according to researchers at the Human Performance Center in Orlando, Florida.

• The 12-step circuit aims to sustain an increased heart rate while burning calories and developing strength in the core, upper, and lower body.

• The workout can be conveniently completed at home with your own body weight serving as natural dumbbells and your office chair the only equipment required.

Get More Information at: ACSM Health & Fitness Journal, ABC News, Greatist

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Pull up your chairs ladies and get ready to oogle at a big piece of man. People Magazine has officially named its 2012 Sexiest Man Alive: Channing Tatum, the actor who most recently gained fame from his scandalous role as a stripper in the 2012 blockbuster Magic Mike.

People Magazine’s Julie Jordan told TODAY Wednesday that the decision was an easy one. “He’s the triple threat this year. There was romance in The Vow, there was comedy in 21 Jump Street and that little film Magic Mike where he was a stripper,” she said. “He’s more than just a body, he’s got heart, he loves his wife and he’s ready to be a daddy.”

In an exclusive interview with People Magazine, Tatum shared that he’s ready to settle down and be a family man, making him all the more attractive to his adoring female fans. “I’m ready; I think she’s ready,” he said. “The first number that pops into my head is three, but I just want one to be healthy and then we’ll see where we go after that.”

For those unfamiliar with Tatum’s career and his famous washboard abs, the 32-year-old actor was born and raised in Cullman, Alabama to a mother who was an airline worker and a father who worked in construction. When Tatum was 6 his family moved to Mississippi where the natural athlete discovered the world of sports, including football, soccer, track, baseball and martial arts.
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This week’s inspiring true weight loss story comes from Candice Ball of New York City who lost more than 40 pounds after deciding she’d put health on the back burner for long enough. Candice had struggled with her weight for the majority of her life, but in 2011 she came to the realization that she had to get healthy. “I’ve struggled with weight basically all my life,” she said. “I was not eating healthy…I was addicted to an unhealthy lifestyle.”

At her heaviest, Candice weighed 174 pounds. Her adorable puppy, Toshi, who is a professional pet actor and model, was one factor that triggered her weight loss journey. “I was embarrassed that I made sure my dog was well taken care of, but I wasn’t.”

Another factor that helped Candice finally decide to lose the weight was a run-in with an old flame. “I ran into someone I really cared for many years ago and I felt awkward, him seeing me the way I looked. I was always active when I was with that person,” she said. “Then I just let myself go.”

In December of last year, Candice started doing P90x2 and within two weeks, she dropped 17 pounds. After she finished the program she continued to follow a food plan and added Insanity to her workout routine. Candice’s initial goal weight was 140 pounds, but she surpassed that mark and is currently thrilled to be 133 pounds.

Even though Candice met her weight goal, she still continues to workout and eat healthy. Her exercises consist of circuit training, P90x2, running, martial arts, and riding horses. “Anything to keep me moving and not in the same routine,” she said.
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Want to workout but don’t know where to begin? The Sworkit app has you covered. It’s an app that gives you randomized training workouts based on which parts of the body you want to focus on. The workouts are timed from five to 60 minute sessions, so you can’t use the excuse that you don’t have time to workout. It’s available for Androids, iPhones and iPads, and Web.

Sworkit’s creator, Ryan Hanna, told us, “The real purpose of Sworkit and what sets it apart is the attention to simplicity. When the majority of people set out to exercise, they don’t necessarily know where to start and then there are some people who will talk themselves out of ever starting in the first place.”

“Sworkit only asks two questions: How long do you have to workout? Where do you want to feel it?” said Hanna.
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Don’t let this quick little circuit routine fool you. You’ll be feeling the burn and blasting fat in no time. Doing these exercises with little rest in between will force your body to consume more oxygen during the workout and after. This means your body will have to use all that unwanted body fat for energy!

How to do: Perform each exercise in the amount of time given. Rest for 5-10 seconds before moving on to the next. You can repeat the entire series up to three times. The only equipment you’ll need are light weight dumb bells.

2 minute Warm Up- Slow jog around your living space, staying on the balls of your feet and swinging your arms.

2 minute Leg kicks-Standing with feet hip width apart, kick one leg up straight and extend your opposite hand to touch your toes. Lower that leg and quickly repeat with the other leg and arm.

1 minute Burpees- Start in a push up position with both hands below your chest. Keeping your hands in place, bring your feet towards your hands by making a jumping motion. (To make it easier, step with one foot towards the same side hand and than bring the other foot forward) Jump up. Immediately squat back down, touching the floor with your hands. Kick both feet back at the same time, bringing you back to the push up position. (To make it easier, step one foot back than the other. Repeat for 1 minute.
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