7 Minute Workout – It is Worth the Challenge?

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Is it possible to transform your body in just 7 minutes every day? According to an article published by the New York Times, yes, it is quite possible to lose excess weight through a 7-minute workout. The workout, which is hailed as a “new” fitness routine, facilitates efficient fat burning and faster metabolic rate.

A study published in the American College of Sports Medicine Health and Fitness Journal found that the 7-minute workout helps burn off fat, boost muscle mass, and improve endurance.

What is the 7 Minute Workout?

The 7-minute workout is comprised of 12 exercises that utilize body weight, a chair and a wall to build resistance. The exercises are performed in the following order:

Jumping Jacks
Wall sits
Abdominal crunch
Triceps dip
Running in place
Push-up and rotation
Side plank

The Benefits of the 7-Minute Workout

Tones Major Muscle Groups

An average circuit training workout requires about 9 to 12 different exercise stations. But the 7-minute workout is unique because the exact number is not important at all. The workout targets all muscle groups at the same time. The workout might be brief but it effectively isolates all major muscle groups and tones them simultaneously.

High-Intensity Training

It is quite hard to maintain the same level of intensity when working out but not with the 7-minute workout. It is easy to maintain the level of intensity when performing the 7-minute workout because the repetitions of each exercise are shorter. As long as you are giving yourself enough time to perform 15 to 20 reps of one move, you will maintain the pace of your workout.

Reduces Excessive Rest Time

Wondering why your old routine is not as effective as it used to be? The cause could be excessive rest time. High-intensity interval training like 7-minute workout reduces rest time so the body is always on the move. When the body is on the move, it burns off more fat!

The fact is, the body should not be at rest for long when exercising. When the body is completely at rest, the pace of the workout is affected. According to fitness experts, resting for 30 seconds between exercise is ideal.

Push Yourself Harder

The 7-minute workout allows you to push yourself harder! How? Performing the series of exercises in one go typically lasts about 20 minutes. Condensing your workout to 7 minutes allows your body to work harder, faster. Of course, this workout is not for everyone. It is equally important not to push yourself too hard to avoid injuries. Our advice is to consider your limitation and intensify your training gradually. Once your body adjusts to the training, you can perform the list of moves in just 7 minutes.


Yes, the 7-minute workout is customizable. You can adjust it according to your own limitations, physical fitness, and ability. For instance, if you are recovering from an injury or is morbidly obese, you can start slow until you are able to reach a certain pace. If you suffer from high blood pressure or heart disease, you can substitute isometric exercises with dynamic exercises instead.

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