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Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times. This italicized text is where the media came up with the 7 minute attention grabber. However, the media conveniently overlooks this critical part of the publication: Because most individuals may not be able to execute the program at an intensity significantly greater than 100% of their V?O2max, following the established ACSM guidelines for high-intensity exercise of at least 20 minutes is recommended (3). This may require multiple repetitions (or circuits) of a multistation exercise circuit.
I want to restate what I said on the earlier tab: 7 minutes of exercise is most likely not enough for you. As stated below (from the ACSM article) most individuals may not be able to execute the program at an intensity significantly greater than 100% of their V?O2max, following the established ACSM guidelines for high-intensity exercise of at least 20 minutes is recommended. So bump that up to at least 20 mins and do yourself a big favor!