What is the 7-minute workout?
The 7-minute workout is a high-intensity circuit of twelve bodyweight exercises, published by Brett Klika and Chris Jordan in the ACSM’s Health & Fitness Journal in 2013. Each exercise lasts 30 seconds, with about 10 seconds of transition between them. The exercises alternate between upper body, lower body and core, so one muscle group can rest while the next one works.
With the transitions, one circuit takes just under eight minutes. The authors suggested repeating the circuit two or three times; set Rounds under the timer to do that.
The 12 exercises
| # | Exercise | Tip |
|---|---|---|
| 1 | Jumping jacks | Step side to side instead of jumping for low impact. |
| 2 | Wall sit | Thighs parallel to the floor, back flat against the wall. |
| 3 | Push-ups | Knees on the floor is fine. Keep a straight line from head to knees. |
| 4 | Abdominal crunches | Lift with your abs, not by pulling on your neck. |
| 5 | Step-ups onto a chair | Use a sturdy chair against a wall and step up with your whole foot. |
| 6 | Squats | Sit back as if onto a chair, knees in line with your toes. |
| 7 | Triceps dips on a chair | Keep your hips close to the chair and elbows pointing back. |
| 8 | Plank | Forearms under shoulders, squeeze glutes, don’t let the hips sag. |
| 9 | High knees in place | Drive the knees to hip height and pump your arms. |
| 10 | Lunges | Alternate legs; back knee lowers towards the floor. |
| 11 | Push-up and rotation | After each push-up, rotate into a side plank, then switch sides. |
| 12 | Side plank | Switch sides halfway; drop to your knee if needed. |
Frequently asked questions
Is the 7-minute workout enough exercise?
One circuit is a good start on busy days. The original authors suggested two or three circuits for a fuller workout. Set Rounds to 2 or 3 under the timer.
What equipment do I need?
A wall for the wall sit and a sturdy chair for step-ups and triceps dips. Put the chair against a wall so it can't slide.
Why does the workout take almost 8 minutes?
Twelve 30-second exercises add up to six minutes. With 10 seconds between exercises, one round takes 7 minutes and 50 seconds.
Can beginners do it?
Yes. Do push-ups on your knees, step instead of jumping, and take a longer rest by setting Rest to 15 or 20 seconds.
The 7-minute workout, with every exercise called out
TruTimer's 7-Minute Workout template (Pro) says the name of each exercise before it starts, so you never have to look at the screen between moves. You can swap exercises, change times and save it as your own workout.
