The 7 minute workout
The 7 minute workout is a circuit of 12 bodyweight exercises, each done for 30 seconds with about 10 seconds to switch. It was described in a 2013 article by two exercise physiologists as a way to get a high-intensity circuit done with just a wall and a chair. The order alternates muscle groups so you can keep the intensity high.
The 12 exercises
- Jumping jacks
- Wall sit
- Push-ups
- Crunches
- Step-ups onto a chair
- Squats
- Triceps dips on a chair
- Plank
- High knees, running in place
- Lunges
- Push-up and rotation
- Side plank
How to use the timer
Press start and follow the screen. Each exercise name appears in large type, and with voice announcements turned on in Settings the timer says each one aloud. During the 10-second transition the screen shows what comes next.
The authors suggested repeating the circuit two or three times for a longer session. Set Circuits to 2 or 3 and add a minute of rest between them. To change the moves, edit the list or build your own on the circuit timer.
Questions and answers
Do I need equipment?
No. A sturdy chair and a wall are enough.
Is 7 minutes enough exercise?
Done hard, one circuit is a short, intense workout. Two or three circuits give a fuller session of 15 to 25 minutes.
Can I swap an exercise?
Yes. Tap any name in the exercise list to rename it, or change its time.