The Seven-Minute Workout – Does it Work?

DSC04466Raise your hand if you dread working out. If your hand is up, we have the solution for you. Exercise specialists have always boasted about the benefits of high impact workouts. In fact, high intensity workouts done in a short amount of time can reap more benefits than a longer running or biking workout. The seven-minute workout is gaining popularity around the web, but is it right for you?

In seven minutes, just about anything seems possible, even a workout that will leave you breathless. The seven-minute workout requires that you do twelve simple moves (you probably did them all in gym class at one point or another). You do each move for 30 seconds with a 10 second break in between each move if needed. The point is to do as many reps as you can during each thirty-second time frame.

Ready to try it out for yourself? Here are the twelve moves:

  • Jumping jacks
  • Wall sits (just squat with your back against the wall for 30 seconds)
  • Push-ups
  • Abdominal crunches
  • Step-ups onto a chair
  • Squats
  • Tricep dips on a chair (as illustrated in the photo)
  • Planks (hold for 30 seconds)
  • High knees running in place
  • Lunges
  • Push-ups with a rotation (start off with a push-up, then lift one arm off the ground and raise it in the air. Return to push-up position and switch arms.)
  • Side Planks (hold for 30 seconds each side)

As far as intensity level goes, you should try to push for an 8 on a scale of 1-10. The workout should be tough. The workout can be repeated 2-3 times a day if desired. This workout works because it quickly gets your heart rate up, and it alternates between working lower body muscles with the upper body muscles.

If you are new to exercising, have a disability or injury, or are overweight, it is best to consult your doctor first before trying this workout. You can always lower the intensity of this workout to fit your current physical experience.


Story Credit, Image Credit: DSC04466 by Raj Taneja. Used under a Creative Commons license.

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.