The 7 Minute Workout
Looking for a quick and effective way to stay fit? The 7-minute workout offers a time-efficient routine that boosts health, builds strength, and enhances confidence—all in just a few minutes.
Backed by science and suitable for all fitness levels, this workout proves you don’t need hours in the gym to see results.
What Is the 7-Minute Workout?
Developed by exercise physiologist Chris Jordan in a 2013 study published in the American College of Sports Medicine’s Health and Fitness Journal, the 7-minute workout focuses on high-intensity interval training (HIIT).
Key Features of the Workout
- Short Intervals: Perform each exercise for 30 seconds, followed by a brief 5–10 second rest.
- Bodyweight Exercises: No equipment needed; use your own body weight for resistance.
- Scalable Intensity: Aim for an effort level of about 8 out of 10—based on your perception.
This workout isn’t about competing with others; it’s about challenging yourself to improve with each session.
How Does the 7-Minute Workout Boost Fitness?
The workout targets major muscle groups and combines aerobic and resistance training, which helps:
- Increase heart rate for better cardiovascular health.
- Build muscle strength and endurance.
- Improve overall confidence through consistent progress.
In a 2023 study led by Eric Tsz-Chun Poon, participants—many of whom were new to exercise—experienced noticeable fitness improvements, whether performing the 7-minute workout, moderate cycling, or other routines. Most participants reported enjoying the 7-minute workout more than traditional options.
How to Perform the 7-Minute Workout
Before starting, consult your doctor or fitness trainer, especially if you’re new to exercise or have pre-existing conditions.
The 12 Bodyweight Exercises
Here’s the complete routine, targeting different muscle groups for a full-body workout:
- Jumping Jacks – Full-body warm-up
- Wall Sit – Lower body strength
- Push-Ups – Upper body strength
- Abdominal Crunches – Core strength
- Step-Ups on a Chair – Lower body and cardio
- Squats – Lower body strength
- Triceps Dips on a Chair – Upper body strength
- Plank – Core stability
- High Knees Running in Place – Cardio boost
- Lunges – Lower body strength
- Push-Ups with Rotation – Upper body and core
- Side Planks – Core and stability
Why You Should Try the 7-Minute Workout
This workout is perfect for:
- Busy schedules: Get fit in just 7 minutes a day.
- All fitness levels: Modify exercises to match your ability.
- At-home convenience: No gym required!
Tips for Success
- Set realistic goals and focus on personal progress.
- Pair the workout with a balanced diet for optimal results.
- Stay consistent—progress comes with regular practice.
A Fitness Game-Changer
The 7-minute workout isn’t just quick—it’s a science-backed way to stay healthy, strong, and confident. Whether you’re a fitness beginner or a seasoned enthusiast, this routine offers an effective way to fit exercise into your daily life.
Engagement Question: Have you tried the 7-minute workout or a similar quick routine? Share your experience and let us know how it worked for you!