The 7 minute workout

Exercise science is an excellent and intellectually stimulating subject. However, there are instances when you just want someone to lay out instructions for putting the most recent fitness science into practice.

It satisfies the current standards for high-intensity exertion, which essentially combines a long run and a trip to the gym into around seven minutes of constant suffering — all based on science.

The 7 minute workout plan

You have a lot on your plate. However, you likely have 7 minutes to spare in your schedule.

When you don’t have 30 or 60 minutes to devote to a full workout, the 7-minute workout provides a full-body workout in only seven minutes.

This program was created by a performance coach and exercise physiologist from the Human Performance Institute in Orlando, FL, to help their busy clients have a more efficient but still effective workout. They’ve put up a set of 12 workouts that target the upper, lower, and core bodies.

Each exercise lasts 30 seconds, which is enough time to complete 15 to 20 repetitions. You take a 10-second break between sets.

This workout must be hard because it condenses an entire fitness program into 7 minutes. The workouts are difficult, and you must complete them one after the other with only a few seconds of rest in between.

The 12 exercises in the 7 minute workout target all the body’s major muscle groups:

  1. Jumping jacks (total body)
  2. Wall sit (lower body)
  3. Push-up (upper body)
  4. Abdominal crunch (core)
  5. Step up onto a chair (total body)
  6. Squat (lower body)
  7. Triceps dip on a chair (upper body)
  8. Plank (core)
  9. High knees/running in place (total body)
  10. Lunge (lower body)
  11. Push-up and rotation (upper body)
  12. Side plank (core)
Pictorial representation of the 7-minute workout plan

5 Facts about the 7 minute workout

  • The workout is free of charge. You can download apps unto your phone or tablet to guide you
  • You can do the workout out. You’ll need to bring along a chair and find a wall as well
  • This program does not require any special equipment. It uses your body weight for resistance
  • This workout routine is basic enough to be done anywhere in the house
  • Because of the high-intensity nature of this workout, it is not good for beginners

Is this workout good for me if I have a health condition?

The 7 Minute Workout is challenging, and it will produce results. It’s science-based, so you can trust it will do what it’s supposed to.

However, you’ll need to consult your doctor or contact an expert for the right program for you.


The 7 minute workout is science proven and hence good for your fitness. Give it a try today.

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