Even if you’re a devoted gym-goer, finding the time can feel exhausting. But luckily, there is a workout regimen that takes less than 10 minutes to complete, but offers amazing results: the 7-minute workout. RELATED: The Actual Best Time Of Day To Work Out So You Can Finally See Results
What is the scientific 7-minute workout?
The 7-Minute Workout is made up of 12 exercises — jumping jacks, wall sits, push-ups, abdominal crunches, chair step-ups, squats, tricep dip, planks, high knees, lunges, push-ups with rotation, and side planks. There’s no need for any expensive equipment or gym membership as the whole workout is made up of body-weight exercises that only require a chair and a wall. The exercises are performed for 30 seconds, each with 10-second rest periods in between. On an intensity scale from 1 to 10, the exercises are done at around an 8. It’s important to follow the order of the exercises and not change it around as you see fit. The workout combines two of the most popular fitness routines: high-intensity interval training (HIIT) and body weight training. It burns roughly 117 calories and certainly doesn’t take much time to complete. A sedentary lifestyle can lead to a variety of health issues including heart disease, diabetes, and certain types of cancer. The only way to stay healthy is to get off the couch and get active.
What are the benefits of the 7-minute workout?
While the 7-minute workout may sound like it’s simply too good to be true, health and fitness experts say it works, especially if you’ve become more of a couch potato than a gym rat. Brett Kilka and Chris Jordan introduced the 7-Minute Workout to the fitness community in May 2013, and since then a number of studies have backed up their initial claims. According to Donovan Green, celebrity fitness trainer and author of “No Excuses Fitness”: “The 7-minute workout exercise is exactly just for that — it is designed for beginners or busy people to be able to perform this intense, short workout… They can do it at home or work. Seven minutes is easier to do and is more efficient than a one-hour workout. It will boost your metabolism and increase strength during the workout. To see similar fitness and cardiovascular benefits, you can do calisthenics to martial arts.” RELATED: 51 Motivational Workout Quotes To Inspire You Toward Your Fitness Goals
How to Do the 7-Minute Workout
1. Jumping Jacks
Exercise type: Cardio Targets: Full body Duration: 30 seconds
2. Wall Sit
Exercise type: Cardio, strength Targets: Quadriceps, core, lower body Duration: 30 seconds
3. Push-Ups
Exercise type: Strength Targets: Core, chest, triceps Duration: 30 seconds
4. Crunches
Exercise type: Strength Targets: Core Duration: 30 seconds
5. Step-Up
Exercise type: Cardio, strength Targets: Lower body, core, glutes Duration: 30 seconds
6. Squats
Exercise type: Strength Targets: Glutes, quadriceps, lower body, hamstrings Duration: 30 seconds
7. Tricep Dips
Exercise type: Strength Targets: Triceps, core, chest Duration: 30 seconds RELATED: How Often You Should Work Out (And For How Long), According To A Fitness Expert
8. Plank
Exercise type: Strength Targets: Chest, core Duration: 30 seconds
9. High Knees
Exercise type: Cardio Targets: Core, legs Duration: 30 seconds
10. Lunge
Exercise type: Strength Targets: Glutes, quadriceps Duration: 30 seconds
11. Push-Ups with Rotation
Exercise type: Strength Targets: Core, shoulders, chest, triceps, glutes Duration: 30 seconds
12. Side Plank
Exercise type: Strength Targets: Obliques, core Duration: 30 seconds RELATED: 11 Fun Couples Workout Ideas And Classes To Try Christine Schoenwald is a writer and performer. She’s had articles in The Los Angeles Times, Salon, Bustle, Medium, and Woman’s Day. Visit her website or her Instagram.
