How to do the 7 minute workout

By Karl Tate published 15 May 13

How to do the 7 minute workout

Adults should do 150 minutes of moderate exercise (or 75 minutes of intense exercise) weekly, and do muscle-strengthening exercises two days a week, according to recommendations from the Centers for Disease Control and Prevention. People who follow these recommendations get two kinds of exercise:

• weight bearing (aka strength training), involving muscle contraction to build strength

• aerobic (aka cardio), meaning exercises meant to boost the heart rate and oxygen use

But a new workout plan from researchers at the Human Performance Institute in Orlando, Fla., recommends a seven-minute exercise regimen.

The high-intensity workout combines both kinds of exercise, using body weight to provide resistance. Each exercise is done for 30 seconds, with a 10-second rest before going on to the next exercise (with breaks included, the routine totals eight minutes).

The entire sequence of 12 exercises can be repeated two or three times if desired.

The order of the exercises is:

• Step-ups onto a chair

• Triceps dips on a chair

• High knees/running in place

• Push-ups and rotations

How to do the 7 minute workout

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How to do the 7 minute workout

The 7-Minute Workout

If you’ve ever promised yourself that you would get back in shape just as soon as you could find the time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series of exercises that use your own body weight.

Start with something you learned in elementary school: jumping jacks. Stand up with your legs spread and your hands touching overhead. Then as you jump, bring your legs back together and put your arms to your sides. You can speed these up or slow them down to suit your fitness level. Do this for 30 seconds, take a 10-second break, and go right to the next move.

If you’re new to exercise, or it’s been a while, it’s a good idea to get a gym instructor or other fitness pro to help you with proper form.

How to do the 7 minute workout

Wall Sits

Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.

There are 12 exercises. Each should take 30 seconds, with a 10-second “break”. В

It’s called the “7-Minute Workout,” but you really get maximum benefit from repeating the circuit at least three times.

The order of exercises does matter: You should alternate working opposing muscle groups, and follow exercises that crank your heart rate up with those that cool it down a bit. В

Check with your doctor before taking on any new exercise routine, to make sure it is right for you.

How to do the 7 minute workout


Get into a “plank” position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet. To boost intensity, try resting your feet on a low bench or step instead of the floor.

How to do the 7 minute workout

Ab Crunch

Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds.

How to do the 7 minute workout


Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg, coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds. Get your heart pumping!

How to do the 7 minute workout


Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Stand back up. Repeat for 30 seconds.

How to do the 7 minute workout

Triceps Dip on Chair

Sit on the front edge of a stable and sturdy chair or bench, and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Slowly bend your elbows as you lower yourself toward the floor, then push back up. Repeat for 30 seconds. You can make this exercise more challenging by supporting yourself on one leg at a time.

How to do the 7 minute workout


Lie on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward. Lift your torso and thighs off the floor, keeping your body straight. Rest your weight on your elbows and your feet, with toes tucked toward shins. Use your core muscles, and stay in this position for 30 seconds.

How to do the 7 minute workout

High Knees

Run in place for 30 seconds, bringing your knees up as high as you can with each step. Focus on lifting your knees up and down rapidly. Try holding your palms out in front of you at waist height, working to “smack” your knee into your palm with each step. Research has found that this kind of training may help more with fat loss than classic aerobic or strength training.

How to do the 7 minute workout


Stand with your feet together. Step forward on your right foot, dropping your pelvis down toward the floor (not forward), lowering yourself until both front and back knees are bent as close to a 90-degree angle as possible. Then push back with the front leg and return to your starting position. Switch legs. Repeat for 30 seconds. You can make this more challenging with reverse lunges, or make it easier by not lowering your body as deeply.

How to do the 7 minute workout

Push-Up and Rotation

Start in a standard push-up position. Begin a traditional push-up, but as you come back up, shift your weight onto your left side. Rotate your upper body and extend your right arm straight up toward the ceiling. Return to your starting position, then repeat with right side. Repeat for 30 seconds.

How to do the 7 minute workout

Side Plank

Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right. Keeping your ankles, knees, hips, and trunk in a straight line, push your weight up on your bent right elbow, which should be directly under your shoulder. Lift your hips, knees, and trunk off the mat. Hold the position for 15 seconds. Then switch sides. You got through the 7-minute workout. Maximize the benefits and do it two more times.

Show Sources


(1) Ruth Kim / WebMD

Klika, B. ACSM’S Health and Fitness Journal, May/June 2013.
Gibala, M. Journal of Physiology, July 2006.
Murphy, E. Journal of Strength and Conditioning Research, May 1992.
Perry, C. Applied Physiology, Nutrition and Metabolism, December 2008.
American Council on Exercise: Push-Ups, Bent-Knee Crunches,
Bodyweight Squats, Front Plank,
Forward Lunge.

Some of the exercises in the popular workout are too difficult for athletes of a certain age or body type. Here’s how to make it work for you.

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  • How to do the 7 minute workout

    How to do the 7 minute workout

    It’s been four years since researchers from the Johnson & Johnson Human Performance Institute in Orlando first published a series of 12 exercises that became a fitness craze known as the 7-Minute Workout.

    After the workout was first reported in The New York Times, dozens of 7-Minute Workout apps and videos were created to help us learn the exercises. Everyone was doing it. Everybody, it seemed, except me.

    Even though the 7-Minute Workout sounds easy, the well-kept secret about the routine is that it can be really, really hard for some of us to complete. Recently, while attending a fitness seminar that included the workout, I saw several people struggling with many of the exercises. Triceps dip? Push-ups? Wall sit? For those of us with aging knees and elbows, overweight bodies or just the extra jiggle that comes with age, even the most basic jumping jack can be a challenge.

    Chris Jordan, the co-author of the original 7-Minute Workout published in the American College of Sports Medicine’s Health and Fitness Journal, is here to help. The 7-Minute Workout, he says, is not limited to the 12 original exercises. So if you can’t do one of them — say a standard push-up — you can always find an easier substitute that challenges the same group of muscles — like a kneeling or wall push-up.

    “The workout published in The American College of Sports Medicine was a sample workout,” says Dr. Jordan, who is the director of exercise physiology at the Human Performance Institute.

    Indeed, on the J&J Official 7-Minute Workout app, Dr. Jordan and colleagues have created 22 variations on the workout, ranging from the “First Timer” (designed with Dr. Jordan’s 82-year-old mother in mind) all the way to the advanced “Superhero Workout” (just right for Dr. Jordan’s older brother, a triathlete.)

    To modify the 7-Minute Workout to fit your own body’s strengths and limits, it helps to understand the thinking behind the workout. The goal is to exercise four parts of the body — cardio, lower body, upper body and core — in that order, as hard as you can, for just 30 seconds, followed by five seconds of rest. The workout is designed to give you the maximum health benefit in the shortest possible time. In a seven minute workout, each of the four muscle groups gets to work out three times. The key is to stick to the sequence — cardio, lower body, upper body and core — so that each muscle group has nearly two minutes to rest before being challenged again.

    “The sequence is deliberate — I can give my 100 percent best effort on that exercise with fresh muscles,” says Dr. Jordan. “Knowing the following exercise is a reprieve and not the same muscle group is incredibly simple but incredibly important.”

    To build your own modified 7-Minute Workout for a beginner, choose an exercise from each muscle group below that you can do successfully using proper form, without pain. If you need to, you also can adjust the rest interval. Instead of five seconds between exercises, try 10 seconds and make it an eight minute workout, or rest 15 seconds and make it a nine minute workout.

    Once you’ve picked your cardio, lower body, upper body and core exercises, repeat the sequence of exercise and rest three times. If you want variety, you can choose different exercises for round two and three — just make sure you stick with the correct order.

    Here’s one example. March in place for your cardio work, then do a lunge for your lower body, followed by a wall push-up for the arms and a kneeling plank for your core. Repeat two more times. If you get bored with one of the exercises, feel free to substitute another movement for the same muscle group — add standing box or jumping jacks instead of marching in place. Or do a chair push-up instead of a kneeling push-up.

    And even if you pick the easiest exercise for you, the key is to push yourself hard for 30 seconds, so that you get the full benefit. It should be challenging, but not painful.

    “Seven minutes is only good if it’s a hard seven minutes,” says Dr. Jordan. “Stay within your discomfort zone. Don’t go into the pain zone.”

    Cardio: jumping jacks, high knees (on your toes), jump rope, march in place, stand and box

    Following is a transcript of the video.

    I did this five or six days a week, every morning. I would wake up, pretty much just grab my workout clothes, throw the video on my television, and go right to it.

    It’s 12 exercises, where you are doing one exercise for 30 seconds on and then you take 10 seconds rest. And then you do two or three sets of that or two or three rounds. It’s called a high-intensity interval-training workout.

    One of the biggest benefits I found from this was how I felt throughout the day. It was like a mental boost as well as a physical boost. The days that I worked out and when I started getting into this, I just felt better.

    When I normally work out, I like to work out at night or after work, and that’s mainly because I’m lazy in the morning. I don’t want to do this. I don’t want to put on my clothes and go all the way to the gym and then come all the way back. However, for this, you know, when I would get up and walk to my living room, turn on the TV, and just press play, it’s right there.

    Physically there wasn’t a whole lot of changes that I really felt. Over the course of 30 days I only dropped a couple of pounds. So it wasn’t like I found some incredible workout that was going to make me look like a cover model by any chance.

    First week or so, I only did one circuit. That was too way easy. So I upped that to two sets during the second week. And I left it at about that. A few days here in there if I was feeling really good I would go for three rounds. The work out did make me sweat. When I was just doing one round, it wasn’t that bad. But you get into two and three rounds, I was breathing heavy and sweating. And it was not always a pleasant sight.

    I don’t think I would continue doing the 7-minute workout just as my sole workout. Maybe I would mix it in. The great things about it: Days I didn’t want to go to the gym, it was fantastic. I could just throw that on and go for it and then 20 minutes later I’m done, finished, and I can jump in the shower. The other thing is if you are traveling on the road, this is great. This just allows to go right into it and workout wherever you are.

    Just because it was body weight with no additional things except for a chair, there was no real pulling exercises. So I don’t feel like I did anything with my biceps or my back. There was no moment where I could sit there and say I just need a few extra seconds here. I need some more breaths or what not. It was go right into it. And I took the exercises as they were set by the program itself. So for me, I don’t have great knees and the lunges were kind of hard to do sometimes and I really hated that part of it.

    And I didn’t change my diet, either. And I definitely took some liberties with it. Which I would normally do. I was still going out and eating good food and having a couple drinks here and there.

    But one thing I can tell you is that I got to pull out a tux at the end of it that I hadn’t worn in a couple of years and I think I look damn good in it. Whether it was the 30-day challenge and the 7-minute workout, I don’t know. But I’ll take it.

    This video was originally published on June 22, 2017.

    How to do the 7 minute workout

    The following 7-minute energizer workout is my fitness tip for getting a fresh, motivating and energy-packed start to the day. For beginners, it is a good supplement to their regular fitness routine. This does not mean, however, that this workout should replace your other physical activities. The main purpose of the energizer workout is to boost your energy level.

    Each individual exercise lasts 45 seconds. Take five seconds between exercises to rest and change positions. This gives the workout an extra cardiovascular boost. The only other things you need are a chair and a broom handle or a towel.

    Perform the exercises in the following order:

    1. Jumping Jacks

    Jumping jacks are one of the best workouts to get your blood pumping. Be sure to land softly.

    2. Towel Stretch

    Starting position:
    Hold a towel in front of you with your arms straight out to the side. Stand up straight and engage your core.

    How to perform the exercise:
    Keeping your arms straight, raise the towel from your hips, over your head, behind your back down to your buttocks, and then back again over your head down to your hips. Repeat the exercise several times until you can perform it smoothly.

    My tip: Another option would be to use a broom handle or a jump rope . Just don’t use anything elastic because this could lead to improper form or even injury.

    3. High Knee Walk

    Starting position:
    Stand up straight and position your arms and leg like you are sprinting.

    How to perform the exercise:
    Raise your knees up to hip level in quick succession. Make sure to pump your arms in sync with your legs. This one is great for your lower abs.

    4. Low Side Plank Twist

    Starting position:
    Start in a stable low plank. Your arms are at a right angle and your elbows are directly below your shoulders. Your hands are flat on the floor or in fists. Your body should form a straight line and your core is engaged.

    How to perform the exercise:
    From this position, raise one arm from the floor and turn your upper body until your raised arm is reaching for the sky. Your hips should be stacked. Then turn your upper body in the other direction and reach your arm down under your body performing a twist, without resting your arm on the floor. Repeat this series of movements a few times and then switch sides. You can also do this exercise with your knees resting on the floor.

    5. Inchworm

    Starting position:
    Bend over with your legs straight and try to touch the floor with your hands. When you feel a tightness in your hamstrings and your back, hold the position for ten seconds.

    How to perform the exercise:
    If you can’t touch the floor with your hands, bend your knees. Walk your hands forward until you are in the push-up position. Then lower yourself down into a deep push-up and hold this position for ten seconds. Then push yourself back up to the starting push-up position as quickly as you can.

    Now press your hips toward the floor while maintaining as much arch in your back as possible. Then push your buttocks in the air while keeping your back straight.

    Now walk yourself back into the starting position by taking short steps. Try to keep your legs as straight as possible while doing so. Repeat the exercise several times.

    6. Low Plank

    Starting position:
    Lie on your stomach. Bend your elbows directly under your shoulders and place your forearms on the floor. Extend your legs and rest the balls of your feet on the floor.

    How to perform the exercise:
    Lift your hips and thighs off the floor until your body is parallel to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under to ensure a flat back. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.

    7. (Chair) Triceps Dips

    Starting position:
    Hold yourself up with your palms on the floor with fingers pointing toward your feet and your arms straight. Your legs are straight in front of you with your heels resting on the floor. Engage your abdominal and back muscles. You can also put your hands on a chair or bench for this exercise.

    How to perform the exercise:
    Lower your butt toward the floor in a controlled manner. At the bottom of the movement, your elbows should be at shoulder level. Then push yourself back up into the starting position. Repeat the exercise several times.

    My tip: If it is hard for you to lower your elbows all the way down to shoulder level, then do the exercise with your knees slightly bent.

    8. Push Up

    Starting position:
    Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly. Extend your legs and rest the balls of your feet against the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. In the thoracic region, pull your shoulder blades in and down.

    How to perform the exercise:
    Lower your upper body and your hips simultaneously. Make sure to engage your core through the whole movement. Keep your elbows tucked close to your body and inhale as you lower down and exhale as you push up.

    Try out the 7-minute energizer workout and start your day full of energy and motivation. You can find more bodyweight exercises in the adidas Training app. Download it now!

    How to do the 7 minute workout

    Editors’ note: Here’s one of our favorite stories from the archives with a helpful tip for Smarter Living.

    Updated, Oct. 24, 2014 | For a greater challenge, see “The Advanced 7-Minute Workout.” And download our new, free 7-Minute Workout App for your phone, tablet or other device.

    How to do the 7 minute workout

    Really, Really Short Workouts

    Think you’re too busy to work out? We have the workout for you.

    Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

    An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

    “There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

    Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

    Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

    The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

    This column appears in the May 12 issue of The New York Times Magazine.

    A version of this article appears in print on 05/12/2013, on page MM 20 of the NewYork edition with the headline: The Scientific 7-Minute Workout.

    If you’ve renewed your commitment to getting fit now that summer is around the corner, you may be wondering how much time that goal requires.

    For workouts to produce real results, exercise has to be a consistent habit, Chris Jordan, the exercise physiologist who came up with the popular 7-minute workout, told Business Insider.

    Jordan’s viral routine, officially called the “Johnson & Johnson Official 7 Minute Workout” is based on a popular form of fitness called interval training. It’s designed to give you the benefits of a sweaty bike ride or longer cardio workout in just a few minutes — but you have to commit to doing it regularly.

    That means exercising three to five times a week at minimum, Jordan said.

    His insight is bolstered by two recent studies, which found that the best results for heart health were gleaned when participants exercised four to five times per week.

    That isn’t to say that other, less frequent attempts to squeeze more fitness into your daily life don’t count — they do. Everything from taking the stairs at work to getting up from your desk throughout the day has a positive impact on your overall health, according to a study published in March.

    But if you want benefits that you can see in the form of toned muscles, you’ll need to commit to a regular fitness routine.

    Two studies show how regular exercise can keep the heart young

    For a study published this month in the Journal of Physiology, researchers worked with 102 people over age 60 who had recorded their daily exercise history for several decades. The participants were split into four categories based on how frequently they worked out for at least 30 minutes at a time. On the lowest end were people who fell into the “sedentary” category — they exercised less than twice a week. On the highest end were people the researchers named “master athletes” who worked out six to seven times per week, or basically every day.

    They analyzed how the study participants’ hearts were performing in terms of the size of their arteries and blood flow to the body. The researchers found that the folks with healthiest or youngest-looking hearts were those who worked out four to five times per week.

    Levine’s paper comes on the heels of another study that he published in January in the Journal of the American Heart Association. That research suggested that adults who worked out four to five times per week for roughly two years saw significant improvements in their heart performance compared to people who only did stretching and balancing exercises for those two years.

    At the time, Levine said, “We found what we believe to be the optimal dose of the right kind of exercise.”

    This newer study appears to back him up.

    A sample weekly workout schedule for better overall health

    While Levine’s work has focused on heart health, it’s likely that his advice applies to people who are looking for physical results — like leaner limbs and toned muscles — or psychological improvements, such as mood boosts and higher energy levels.

    Jordan and Levine both recommend interspersing cardio — activities like running on a treadmill, riding a bike, or doing high-intensity interval training — with resistance training like planks, squats, or leg raises.

    Here’s an example five-day training plan that Jordan suggests:

    • Monday: Cycling and upper-body resistance training, like arm raises.
    • Tuesday: Yoga and lower-body resistance training, like squats.
    • Wednesday: Running and upper-body resistance training, like bench presses.
    • Thursday: Rest.
    • Friday: Boxing and lower-body resistance training, like leg raises.

    Whichever workout you try, the most important thing is to keep doing it. That might mean setting up a regular time every day when you cut out of the office for spin class or simply getting up earlier to hit the track most mornings.

    “Plan ahead, schedule, the most important thing is to do it on a consistent basis,” Jordan said.

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    How to do the 7 minute workout

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    Brilliant for beginners and seasoned-sweaters alike, the workout style is wildly popular RN

    How to do the 7 minute workout

    7-minute workouts are big trade in the fitness world. From YouTube sensation, PT Lucy Wyndham-Read’s seven-minute workouts that rack up over 96 million views each, to fitness apps that deal solely with seven-minute workouts, short bursts of exercise seem to be the new stretchy-lycra.

    Not familiar? Well, it’s really a does-what-it-says-on-the-tin type of phenomenon: exercising for seven minutes only. The type of workout varies, although the majority are HIIT based, and can be scaled depending on what your fitness abilities are.

    According to research, 7-minute workouts can reap some major rewards – with one study finding that seven minutes of bodyweight high-intensity exercise can improve your muscular strength, insulin sensitivity and V02 max. Woah.

    Keep reading for a breakdown of their pros and cons, as well as what happened when I swapped my normal workout routine for seven days of 7-minute workouts.

    What are the benefits of 7 minute workouts?

    • Time-efficient
    • Easy to fit into most schedules
    • Great for beginners
    • Non-intimidating
    • Cardio fitness gains

    ‘The benefits of seven-minute workouts are that they can easily fit into most peoples schedules,’ explains Ste McGrath, owner and founder of Get Results Training. ‘With many of us often feeling like there aren’t enough hours in the day and therefore making excuses to not set aside time to workout, seven minutes is a very flexible and time-efficient way to build this into your routine.’

    What are the drawbacks of 7 minute workouts?

    On the flip side, the fact the workouts are so short can mean you don’t make them a priority.

    ‘The drawbacks of seven-minute workouts are that there is, of course, only so much you can fit in in this short space of time,’ says McGrath. ‘The fact that they’re only seven minutes means that there’s potential to keep pushing it back throughout the day and then perhaps not getting round to doing it.’ Err, guilty as charged.

    It is also true that, as with any ‘generic’ exercise approach, if you have very specific goals, 7-minute workouts may not get you exactly where you want to go.

    Is 7 minutes of exercise a day enough?

    Enough is a funny word because we all have different goals. If you’re fresh as a green banana to exercise then seven minutes of exercise may be all you feel is realistic to commit to at the beginning. If you’re a fitness lover, who requires a good 30-minute sweat every day to feel right then seven minutes probably won’t be “enough”.

    How to do the 7 minute workout

    How to do the 7 minute workout

    How to do the 7 minute workout

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    7 Minute Fitness Challenge is an app designed with your
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    How to do the 7 minute workout

    Backed by peer-reviewed scientific research, the “7 minute workout” is becoming an international hit. The authors, Brett Kilka (C.S.C.S., B.S.) and Chris Jordan (M.S., C.S.C.S.) have written a comprehensive research article.

    The researchers have put together 12 exercises that can be performed in seven minutes but achieve the equivalent of an hour’s workout. The catch is – you need to do them to the best of your abilities (high-intensity) and rest very little in between. When rest intervals are too long, it undermines the effectiveness of the workout. The 7 Minute Workout effectively increases your metabolism, so the benefit is in effect throughout the day.

    Two-minute workout? Please. MH fitness advisor Mark Peterson, Ph.D., says you can (and should) do more.

    How to do the 7 minute workout

    How to do the 7 minute workout

    Mark Peterson, Ph.D., is an associate professor of physical medicine and rehabilitation at the University of Michigan.

    The ultra-short workout has always been all the rage. And thanks to the rise of the “tabata” class, it’s even more viral now. But is it for you?

    MH Advisor Mark Peterson, Ph.D., associate professor of physical medicine and rehabilitation at the University of Michigan, isn’t so sure. Peterson, an associate professor at the University of Michigan who researches resistance training for metabolic health and predictors of muscle aging , knows all about the trend, and he gets its appeal. He’s heard the recent arguments too, that dare to compare a two-minute workout to a 90-minute run.

    And he doesn’t hate the idea, either. But it comes with a few qualifiers, which he broke down for in a quick Q&A. His main thought on the two-minute workout: It beats no minutes of working out.

    But you can do better, too.

    Where Did the 2-minute Workout Come From?

    It all started with the rise of the “tabata” class, which got its start when Japanese scientist Izumi Tabata (of course!) helped show that the ultra-short workout could work.

    Tabata’s original study compared two groups of cyclists for six weeks. One group rode for an hour, 5 times per week, at 70 percent of their maximum capacity. The other group rode for just 4 minutes, 4 times per week, riding in spurts of 20 seconds at 170 percent of their VO2Max (the body’s ability to move oxygen to muscles). Guess who had better cardiovascular results at the end of six weeks? Yup, the group that road in spurts.

    How to do the 7 minute workout

    Then the journal Clinical Science explored the hyper-speed workout in 2012. Nine physically active men in their 20s, with body fat percentages between 15 and 20 percent, either did nothing, walked for 30 minutes, or did 5 max-effort, 30-second sprints, resting 4 minutes between each. The next day, when they all ate high-fat breakfasts and had lunch three hours later, the the men who ran sprints had less fat in their blood than any group. The study claimed the amount of fat they had in their blood was similar to what would be expected from a 90-minute run, then concluded that “a two-minute workout is as good as 90-minute run.”

    Peterson’s Take

    “The tagline is total clickbait. For two minutes of exercise to be as good as 30 [or 90] minutes, well, that kind of depends on what you’re striving for. If you’re striving for running a marathon, then no, two minutes is not as good as 30 minutes. If you’re striving for weight loss, two minutes is not as good as 30 minutes.

    Comparing the two-minute workout to a 90-minute run is “total clickbait”.

    “It’s somewhat misleading to the general public that two minutes of exercise is as good as 30 minutes, especially when it comes about at the exact same time the new physical activity guidelines, which calls for a substantially greater volume of exercise than two minutes.”

    How to do the 7 minute workout

    Going “all-out” in any workout is harder than you think.

    We used to do a cycle ergometer test called the Wingate test. It’s a 30-second, all-out, maximal exertion test. It lasts only 30 seconds. Most people, if they’re truly doing it as hard as they can possibly do it, which is what these sort of 2-minute exercise studies are suggesting you do . most people feel like vomiting at the end of the 30 seconds. Imagine doing 4 rounds of all-out 30-second sprints. And in the Tabata study, participants did their sprints at 170 percent of their VO2Max. It’s very unlikely that many people are doing that level of intensity.

    The 7-minute workout is better — but it’s still not enough.

    So 7 minutes, even if it’s 7 minutes of walking, certainly, it’s better than nothing.

    But 7 minutes is a pretty low dose of exercise for most people. It’s a starting point that you can progress from very quickly. My whole thing is that there needs to be, when someone experiences adaptation, they need to increase the dosage. So if somebody does 7 minutes for a couple of weeks and they’re starting to realize that this exercise isn’t even making me increase respiration, I’m not sweating, it doesn’t feel hard anymore. Then guess what? We need to do more than 7 minutes and we probably need to increase the intensity beyond just bodyweight and include some additional loading.

    You can’t keep thinking of doing “the minimum” in the gym.

    If you want to say the entry dose for someone who has never worked out in their life, one set of training for each muscle group two times per week. Yes, I can endorse that.

    How to do the 7 minute workout

    However, within two or three weeks, that’s no longer the minimum dose. That needs to be increased. The dose always needs to increase alongside adaptation, alongside that response. Physiology is amazing. Adaptation happens very quickly. We’re talking days, not weeks.

    Train so you enjoy it — and can do it for longer than 15 minutes!

    If you have 15 minutes to work out, you’d better use that 15 minutes to work out and get as much out of it as you can.

    The thing about it is that some people don’t want to work out for a really long time. To that I would say: Whatever you like to do, do it! If that’s taking a 15-minute bike ride in the morning and a 10-minute walk in the evening, great. I would totally endorse that if, in lieu of that, you’re going to do nothing. Then that’s, to me, the best thing ever for you.

    This 2,000-meter rowing test will challenge your mental fortitude—and lead to breakthroughs in your physical fitness.

    How to do the 7 minute workout

    At Gym Jones, we don’t just work your muscles—we also train your brain. No fitness program will truly work if you aren’t teaching your mind to make sacrifices, deal with adversity, and push your body through hard work.

    That’s why nearly everything we do at Gym Jones is both a physical and psychological challenge. We want to put you in an uncomfortable position, so you get to the point where your mind tells you to give up. Then we want you to dig deep and push on.

    If you can learn to do that, you’ll make real and lasting breakthroughs—because once your mind is strong , the physical part is easy.

    The 2,000-Meter Crucible

    My favorite way to test—and build—a person’s psychological will is to set a rowing machine for 2,000 meters and have him go for time.

    How to do the 7 minute workout

    It works as a mind and body challenge because you can’t cheat. The only way to gain an advantage is by pushing harder.

    The clock is unbiased and unforgiving. I encourage you to do this test once a month.

    The standard: 7 minutes. Seven minutes tells me that you’re not only in good shape, but that you’re also willing to silence your mental demons, go all out, and keep getting better.

    Of course, you should try to log the best time possible . We regularly have people finish in the low 6-minute range. (All other things being equal, taller, heavier people generally log faster times than shorter, lighter people.)

    When you take this test, you’ll probably think the first 500-meters is relatively easy. But halfway through, your mindset will change.

    This is when your wheels begin to fall off, because you’re left alone with your thoughts. I’ve watched numerous people go through this, and it quickly progresses from “I’m not going to make it” to “I’m going to die if I keep going.”

    In fact, a good test of whether you’re going hard enough is to ask yourself: Do I want to quit right now? If your answer is no, you aren’t rowing hard enough.

    I can tell you this: If you fight to the end, you’ll become something more. The people who succeed are always better for it, and it usually unlocks the door to success in many other areas of their training.

    For more ways to transform your mind and body, check out The Better Man Project, the new book from the Editor-in-Chief of Men’s Health. It’s a jam-packed user’s guide to every aspect of a man’s life, with more than 2,000 body hacks and fitness, nutrition, health, and sex secrets. All to make you a better man in every way that counts.

    Can you really get the perfect body in just seven minutes? A regular seven-minute workout may be all you need to stay in shape, according to the authors of a new study that’s getting buzz in fitness circles.

    The high-intensity circuit training workout uses your own body weight and is backed up by science. T he study, published in the American College of Sports Medicine’s Health & Fitness Journal, shows that when you work close to your maximum capacity with resistance for even a short time, you can change your muscles in the same way that a few hours of running can.

    “What makes this workout stand out is the pure efficiency of the entire model, as well as the fact that it can be done completely with body weight,” said Brett Klika, a performance coach at the Human Performance Institute in Orlando, Fla., and a co-author of the study.

    A story on the workout was first published in the May 12 issue of The New York Times Magazine.

    ABC News’ Claire Shipman tried out the workout for ” Good Morning America.” Click here to watch.

    All you need is a chair to take on the 12 exercises in the sequence, which alternate between upper and lower body moves, with 10-second breaks in between. The breaks, as short as they are, are key to the results – from metabolic benefits to body weight and fat loss, according to the study. Plus, a shorter rest time means a shorter overall workout time to fit into a busy lifestyle.

    Shipman commissioned Aaron Sterling, owner of the Sterling Gym in Washington, D.C., where she exercises, to help her run through the circuit of jumping jacks, crunches, push-ups, squats, planks and lunges.

    “Because the right combination and the right sequence of muscles were fatigued, your actual performance improved,” Sterling told Shipman. “You look, for being so tired, much better and much more energized.”

    Then, Sterling made her do it twice to prove that the quick, intense workouts can make you feel stronger, “even as you think you might die,” Shipman said.

    Exercisers can repeat the seven-minute workout two to three times, depending on how much time they have, according to the study.

    While there are pros to the workout plan, celebrity trainer Harley Pasternak suggested proceeding with caution if you’re just starting out.

    “I would say there is a big danger factor if you’re sedentary or moderately sedentary and you, all of a sudden, try and do the intensity that’s suggested,” Pasternak, author of “The Body Reset Diet,” told ABC News.

    1. Jumping jacks

    2. Wall sit

    3. Push-up

    4. Abdominal crunch Core

    5. Step-up onto chair

    6. Squat

    7. Triceps dip on chair

    8. Plank

    9. High knees/running in place

    10. Lunge

    11. Push-up and rotation

    Women’s Health examines the hype surrounding this buzzed-about fitness routine

    How to do the 7 minute workout

    Last week, the New York Times published a story about a “new” miraculous 7-minute workout that burns fat fast and helps you boost your metabolism. The news of the workout went viral—perhaps you saw several friends sharing it on your Facebook newsfeed.

    Here’s the thing: The workout was just an example of a high-intensity circuit training (HICT) workout—a circuit of exercises performed back to back to back with little to no rest in between. HICT workouts have been around for a long time now, and their fat-torching, metabolism-boosting benefits have been widely lauded (such as in many issues of Women’s Health). In fact, the famed 7-minute workout you’ve been hearing about all week was just an example of an HICT workout, used in an academic article published in ACSM’S Health & Fitness Journal. That article reviewed 18 prior studies about HICT workouts, with the purpose of laying out guidelines for the most effective HICT routines—because HICT has become so popular. And while the article authors offered the 7-minute workout as an example of a workout that matched their guidelines, they clarified that it’s certainly not the only one that meets the requirements.

    So, yes, the 7-minute workout is going to bust your butt. But you can do any good HICT workout to see similar fitness and cardiovascular benefits.

    Want to know if a particular HICT circuit is worth your time? According to the study authors, it should involve these 7 components:

    It targets all areas of your body equally
    The purpose of the exercises should be to build strength in all major muscle groups, and to create a balance of strength throughout the body. You won’t do five exercises targeting your lower body and just one targeting upper body. Instead, all body parts get the same amount of attention.

    It alternates between major muscle groups
    One of the reasons that HICT is such an intense and speedy fat-blaster is because many HICT workouts alternate moves between major muscle groups–from legs to arms to core, for instance, so you’re not working legs for two or three moves in a row. This means that you don’t need to take long rest periods between moves, because while one muscle working, another is resting. Jumping from move to move to move with little to no rest in between guarantees that your heart rate stays elevated (and it helps you finish the circuit faster, because there’s no resting in between moves). And if you have one move that jacks up your heart rate (like jumping squats), you can lower your heart rate with the next move that’s less intense (like a stationary plank).

    It targets each major muscle group with intensity
    Old circuit training protocols called for 9 to 12 individual exercise stations, but the article authors say that the exact number isn’t as important as it is to make sure that all muscle groups are hit.

    It keeps the intensity up throughout
    The key to making an HICT workout work is to keep the intensity really high throughout. But the longer you do one move (push-ups, for instance), the harder it is to do that move at the same intensity as when you began. The article authors recommend that you give yourself enough time to do 15 to 20 repetitions of any particular move before switching to the next—30 seconds ought to be enough.

    It minimizes rest time
    Long rest time undermines the benefits of HICT workouts. You’re not supposed to recover completely between exercises, but you should be able to perform each exercise with proper form and technique. The best bet is to keep rest periods to 30 seconds or less—the authors say 15 seconds or less is ideal.

    It actually lasts about 20 minutes
    If you push yourself at 100 percent, you can achieve the health benefits of HICT in as little as seven minutes (some studies have even found four minutes to be effective). But most people can’t push themselves at 100 percent for that long, so considering your own limitations, you’ll actually get the biggest boost from doing two or three circuits total at around 80 percent intensity, for a combined time of about 20 minutes. Seven minutes will help you see results, but twenty minutes will be even better.

    It’s adjustable, based on your physical ability and limitations
    If you are overweight or obese, previously injured, or have other physical limitations, the authors recommend caution before trying an HICT workout. If you have high blood pressure or heart disease, avoid isometric exercises (like wall sit, plank, and side plank), and substitute in dynamic exercises instead.

    So. About that famous 7-minute workout. To try it, perform each of these exercises for 30 seconds with less than 15 seconds of rest/transition time between moves: jumping jacks, wall sit, pushups, crunches, step ups, squats, triceps dips, plank, high knees, lunges, push ups with rotation, and slide plank.

    And if you’ve already given the lauded 7-minute workout a try and are looking for something new, try one of these workouts from the editors of Women’s Health for similar results in very little time:

    photo: Ryan McVay/Digital Vision/Thinkstock

    In May 2013, the New York Times reported on a research-based high-intensity workout for adults that lasts only 7-minutes! It boasts 12 exercises that only last 30 seconds each, with little to no equipment involved. It sounds too good to be true, but there is quite a bit of exercise science to back up the findings. High-intensity interval training, which is the basis of this workout, is a form of endurance training.

    Needless to say, I’ve tried out the 7-minute workout myself. It is a pretty tough 7 minutes. These exercises are meant to be hard. But they are also over after 7 minutes. As a pediatric physical therapist, I wondered if the 7-minute workout could be modified for kids.

    So is the 7-minute workout something you can do with your kids?

    Of course! Intensive endurance training has been proven effective in kids as young as 8 years old. That said, I have also taken bits and pieces of the workout and used them as part of exercise program for kids as young as 5 years old. There are components of the 12 exercises that work on more than just muscle and cardiovascular endurance.

    Here is a break down of each exercise in the 7-minute workout and why they are part of a pediatric physical therapist’s repertoire:

    1) Jumping Jacks: Kids as young as 5 years old should be able to perform jumping jacks with proper technique. This is an exercise that works on total body coordination, motor planning, and endurance.

    2) Wall sit: This is a great way to strengthen the hip and trunk. A lot of children I see have gait deviations related to weakness in their thigh and hip muscles. They also have weakness in their large muscles that are needed for postural control. Modified (less intense) versions of a wall sit can help work on muscles they need for bigger movements such as running, walking, and jumping.

    3) Push-ups: A typically developing 6 year old should be able to do 8 push-ups in 30 seconds. Working on push-ups with proper form teach correct use of abdominal muscles and postural muscles in the upper trunk.

    4) Abdominal crunch: Doing sit-ups is an obvious measurement of abdominal/trunk strength in children. It is part of many school-aged fitness tests (read about the FitnessGram here). A typically developing 5 year old is able to do at least 1-3 sit-ups without having to use compensations such as pulling up with the arms. Abdominal muscles are important not only for posture, but for the development of balance and ball skills.

    5) Step-up onto chair: This is a big muscle group exercise. Steps of different heights can be used depending on age and ability. Often times, the number of repetitions a child can do is not the most important thing. What matters more is the quality of movements. Being able to step-up and down using either leg equally, being able to step-up without using hands, and being able to keep hips/knees in neutral alignment are all the things we look for in a typically developing child. This exercise will help build strength, symmetry, and lower body alignment so your little one can do age-appropriate skills such as stair climbing and jumping.

    6) Squat: Whether a child does squats with hands supported or free-standing, squats work on large muscles such as the glutes and the core. In children who walk on their toes, I also have them work on playing and jumping in the squat position. It stretches out their calves and encourages them to shift weight back through their heels.

    7) Triceps dip on chair: Triceps dips are hard to master. It is a modified version of the bridge position, or crab position, as I tell most of my 3-year-olds. It is another great way to encourage heel contact, abdominal muscle strength, and upper body strength. Being able to just hold the position for a 5 year old strengthens more than just the belly muscles. It strengthens the muscles that wrap around the trunk, promoting posture.

    8) Plank: Ask anyone who has ever held a plank and they will tell you this is a full body workout! From strengthening the shoulder girdle, to engaging all core muscles, to working on balance, this exercise gives you the most bang for your buck. The importance of many of these things has been touched on previously, but it should be noted that proper shoulder girdle strength is imperative for many things, including ball skills, legible hand writing, and other fine motor tasks.

    9) High knees running in place: Running in place with high knees encourages forefoot push-off, and strengthening of calves and quadriceps. Strong muscles in these areas allow for increased push-off during running and jumping activities, allowing a child to run faster and jump farther.

    10) Lunge: Lunges are another great exercise utilized by physical therapists to address many different areas. Lunges can help improve ankle range of motion, quadriceps strength, and dynamic balance. Just like with squats, this exercise can be performed both with hands supported and free-standing, depending on the child’s strength and balance needs.

    11) Push-up and rotation: This exercise is a way to increase the difficulty of a regular push-up, while also addressing the core muscles important for dynamic postural control. A child should only move on to these exercises once he/she has mastered regular push-ups with good form; regular push-ups can be substituted at station 11 if needed.

    12) Side plank: This exercise is a way to increase the difficulty of a regular plank, while focusing primarily on rotator cuff strength and stability. A strong rotator cuff is necessary to prevent injury with repetitive overhead tasks, such as throwing and swimming. Many children who play competitive baseball, softball, and swimming, should be on a rotator cuff strengthening program to limit the frequency of overuse injuries.

    Incorporating this short work-out into your family’s daily routine is a great way for the whole family to stay active and show your children the how important it is to exercise regularly. Always remember to get cleared by your physician prior to the start of a new exercise routine. If your school-aged child reports pain or if you notice significant difficulty with any of these exercises, please contact our physical therapists at North Shore Pediatric Therapy to set up an evaluation.

    Co-written by Andrea Ragsdale PT

    Stout, JL. Physical Fitness during Childhood and Adolescence. In Campbell, SK. Physical Therapy for Children ed 3. St. Louis, Missouri : Elsevier, 2006. pp 257-287

    How to do the 7 minute workout

    All You Need Is a Wall and Chair For This 7-Minute HIIT Workout

    A high-intensity interval training (HIIT) workout mixes shorts bursts of activity with even shorter rest periods. While it may feel uncomfortable to push your body to go faster and harder for that short time period, the rewards are worth it: HIIT workouts save time, improve cardiovascular health, and benefit mental health. A 2015 study showed that HIIT training can also burn 25 to 30 percent more calories than the other forms of exercise. And your HIIT workout doesn’t need to be long at all! A study published in the American College of Sports Medicine’s (ACSM) Health and Fitness Journal found that a few minutes of training at almost your max can accomplish decreasing body fat and increasing muscular fitness in less time than a traditional workout. How much less? Try just seven minutes total.

    The ACSM’s sample HIIT workout includes these 12 exercises, which should be done at an intensity of eight on a scale of one to 10; each exercise lasts 30 seconds, with a 10-second rest in between. Repeat the circuit if you’d like a longer workout. Keeping the intensity up — and the rest periods short — is key, so keep reading to learn the moves and then get going! Most of these are bodyweight moves, but you’ll also need a mat, a wall, and a chair, bench, or box for a few of the moves.

    7-Minute HIIT Workout

    Equipment needed: wall and a chair, bench, or box

    Directions: After a five-minute warmup, complete each of the exercises below for 30 seconds with a 10-second rest in between moves. Repeat two or three times for a longer workout. Cool down with this 10-minute stretching routine.

    1. Jumping jacks
    2. Wall sit
    3. Push-up
    4. Abdominal crunch
    5. Step-up
    6. Squat
    7. Triceps dip
    8. Elbow plank
    9. High knees/running in place
    10. Lunge
    11. Push-up and rotation
    12. Side plank

    How to do the 7 minute workout

    How to do the 7 minute workout

    How to do the 7 minute workout

    How to do the 7 minute workout

    How to do the 7 minute workout

    How to do the 7 minute workout

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    What’s inside this article: An in-depth look at how exercise changes the neurotransmitters in the brain, to improve emotional regulation, instructions for a fun workout for kids, and a free printable poster to use with your children.

    How to do the 7 minute workout

    It sounds surprising, but you can improve emotional regulation in your child in as little as 7 minutes per day. I’ll explain how.

    Our lives are so busy, it makes it hard to make time for new, time-consuming activities.

    But 7 minutes is such a short period of time and can have a huge impact on your child’s emotional regulation skills.

    Emotional Regulation and Dysregulation

    Emotional regulation is the ability to effectively manage and respond to an emotional experience. People unconsciously use emotion regulation strategies to cope with difficult situations many times throughout each day.

    When a child experiences dysregulation they aren’t able to diffuse their negative emotions.

    These emotions can take control leading to over-the-top reactions, outbursts, or meltdowns. This is extremely common for children with complex behavioral challenges.

    For example, kids who have Autism, ADHD, Sensory Processing Disorder, or other neurological differences.

    Emotional regulation can be achieved in two ways.
    • Self-regulation means you can regulate your emotions on your own.
    • Mutual regulation (sometimes called co-regulation) means you need someone to help you regulate your emotions

    Most kids need help sometimes, or even all the time, with emotional regulation. However, you can improve their ability to achieve emotional regulation in just 7 minutes per day with exercise.

    The exercise needs to be intense. Short intensive bursts provide better results than longer durations of exercises with less impact.

    I have created a 7-minute workout, designed to be fun for kids and high-impact for maximum benefits!

    How Does Exercise Improve Emotional Regulation?

    It’s amazing how this works.

    Our mind, brain, and body are all interconnected.

    When your child is dysregulated, their brain produces high levels of the stress hormone, cortisol. It also produces adrenaline. An increase in cortisol spikes anxiety and dysregulation.

    When this occurs, functional and social communication skills decrease – because the brain can’t access the prefrontal cortex, which controls executive functioning.

    This is what leads to meltdowns which cause a huge spike in adrenaline due to the fight or flight response being triggered.

    Some research suggests that during a meltdown an individual’s IQ even drops by 30 points.

    Exercise has been proven to reduce cortisol and adrenaline levels. In other words, it helps improve emotional regulation.

    This lessens anxiety and results in increased dopamine and other endorphins. These are the brain’s natural mood lifters. Less cortisol and more dopamine mean self-regulation is much easier.

    How to do the 7 minute workout

    The benefits don’t stop there though – the increased dopamine levels improve the functions of synapses in the brain. As a result communication ability improves, as does the ability to retrieve information.

    This means that overall the brain is in a better state for learning.

    7 Minute HIIT Workout for Emotional Regulation

    For this workout you will need:

    • An interval timer (I use an app literally called Interval Timer)
    • Water
    • Sneakers
    • Music
    • Optional: kids yoga mat

    That’s it. You can do this exercise anywhere.

    Shove some furniture out of the way if you need to make a little more room.

    Ideally, this should be done first thing in the morning, especially on school days. These exercises provide unparalleled stimuli, making an environment where the brain is ready and willing to learn.

    Teachers can use it during the day as a way to offer their students a brain break.

    However, I’ve also received feedback from parents that doing this workout a second time after school also helps reduce afterschool meltdowns because many kids struggle with emotional regulation in the afternoon.

    Basically, in order to learn, understand, and apply new knowledge there needs to be a proper balance of neurochemicals in the brain to bind neurons together.

    Otherwise, the information is not efficiently retained in long-term memory. It will also help your child start their school day in a positive emotional state.

    Before You Begin

    Set your interval timer for 7 rounds of 45 seconds of work, and 15 seconds of rest, totaling 7 minutes.

    Get your kiddo’s favorite upbeat music on and get ready to go hard. Your child (and you! You’ve got to model what you want to see!) should be doing as many of these exercises as possible in 45 seconds.

    You actually want to be tired, breathing heavy, and your heartbeat elevated at the end of these 7 minutes.

    These exercises are all animal-themed by the way to make them fun for kids!

    How to do the 7 minute workout


    Frog Hops

    These are exactly what they sound like. Hop back and forth, like a frog. Depending on how much room you have, you may need to hop in one place.

    Bear Walk

    Place your hands and feet on the floor. Your hips and butt should be in the air, higher than your head. On all fours take two steps forward and two steps back, then repeat.

    Gorilla Shuffles

    Sink down into a low sumo squat and place your hands on the ground between your feet. Shuffle a few steps to the left and then back a few steps to the right. Maintain the squat and ape-like posture through the entire movement.

    Starfish Jumps

    These are jumping jacks! Do as many as you can, arms and legs spread wide like a starfish!

    Cheetah Run

    Run in place, as fast as you can!

    Crab Crawl

    Sit with your knees bent and place your palms flat on the floor behind you near your hips. Lift your body off the ground and “walk” on all fours forward and then backward.

    Elephant Stomps

    Stand with your feet hip-width apart and stomp, raising your knees up to hip level, or as high as you can bring them up. Try to hit the palm of your hands with your knees.

    And You’re Done!

    Take some time to cool down slowly.

    Do some stretches or yoga poses and allow your heart rate to return to normal. Those 7 minutes will give you and your kiddos a boost that will leave you feeling great for hours!

    The animal theme makes this workout enjoyable for kids. Encourage them to use their imagination and make this workout feel like play.

    If your kids love this workout, you can also try this 8-minute workout for kids.

    Want a printable version of this workout?

    Other Benefits of Exercise

    Aside from helping to improve emotional regulation, there are other benefits to high-intensity exercise for kiddos with autism.

    HIIT has also been proven to:

    • Helps reduce fidgeting
    • Improves sensory integration
    • Increases focus
    • Improves the ability to learn new information
    • Improves communication skills
    • Positively influences learning on a cellular level

    From cardio workouts to HIIT routines to Pilates sequences, these quick videos targeting your abs, legs, and arms will burn fat and build muscle—no gym necessary.

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    Thinking about when to squeeze in your workouts can be daunting, especially while juggling a jam-packed schedule. Most adults should aim for 150 minutes of moderate-intensity cardio plus two strength-training sessions a week–but some weeks it feels like there simply aren’t enough hours in the day. Luckily for anyone (everyone?) who sometimes feels too busy for the gym, more and more research suggests you can meet your 150 minutes in smaller sweat sessions.

    Studies have found that short, high-intensity workouts of just a few minutes can produce many of the same benefits as longer, less intense exercise. So-called “microworkouts” can improve heart health, endurance, and fat burn–big wins in little time! To make the most of your shorter workouts, pick from the free online videos below. You can do these 10-minute workouts anywhere–even when you could have sworn you didn’t have the time.

    The 10-minute bodyweight workout

    How to do the 7 minute workout

    If you’re traveling or don’t have time to get to the gym, you can still get your sweat on. Just clear some space on the floor and throw on comfortable clothes and press play. Watch the video and follow along for a fantastic 10-minute bodyweight workout—no props, machines, or weights needed.

    The 10-minute core-strengthening workout

    How to do the 7 minute workout

    Planks are great, but there’s more to developing a solid core. Here’s a full-body workout to get you on your way to a stronger core.

    The 10-minute cardio workout you can do at the office

    How to do the 7 minute workout

    You don’t need to go for a long run or bike ride to get your daily dose of cardio! Watch this video to see fitness expert Lauren Williams bust out an awesome 10-minute, heart-pumping routine you can do anywhere, even while you’re at work. She cleverly takes advantage props you’ll find at your office—like your desk chair—to work your entire body like a boss. So go grab your co-workers, a chair, and get your heart rates up with this fun and effective cardio routine.

    The 10-minute HIIT workout

    How to do the 7 minute workout

    A high-intensity interval training (HIIT) routine burns calories and fat in record time. This sequence from Nike trainer Lauren Williams will leave you breathless–in a good way. You’ll sweat through 11 movements, performing each for 45 to 60 seconds, until 10 minutes are up.

    The 10-minute butt-blasting workout

    How to do the 7 minute workout

    Who doesn’t want to build a more toned, sculpted, and perky backside? Luckily, we’ve got the butt workout you need. David Kirsch, celebrity trainer and author of Ultimate Family Wellness has trained countless stars over the years, from Kate Upton to Jennifer Lopez, so he knows the best booty-boosting exercises. However, he points out that rather than strive for a body like your fave celeb, focus on becoming your best self instead.

    The 10-minute ab-sculpting Pilates workout

    Sculpt the deepest layer of your abdominal muscles with this beginner-friendly Pilates sequence from Health contributing editor and celebrity instructor Kristin McGee. Focus on keeping your core muscles tight and engaged: Imagine you’re wearing a wetsuit that sucks every inch of your torso inward, McGee says. This quick routine might look simple–but you’ll feel those abs tomorrow!

    The 10-minute Pure Barre workout

    How to do the 7 minute workout

    Ready for a full-body burn? In this video, Sarah Wingo from Pure Barre demonstrates a 10-minute barre workout that will strengthen your upper body and abs. The sequence begins with warm-up moves that get your heart pumping, then targets your arms, abs, and glutes.

    The 10-minute partner workout

    Mother-daughter fitness duo Denise and Katie Austin lead a perfect partner workout you can do anywhere. The routine may be quick, but it’s not easy; from arm extensions to side lunges to reverse planks, you’ll get an all-over workout with the support of your favorite workout pal. (Moms included!)

    In 2013, Chris Jordan, MS, CSCS, NSCA-CPT, ACSM EP-C/APT, an elite exercise physiologist with experience training armed forces who is currently the director of exercise physiology at the Johnson & Johnson Human Performance Institute, created a simple bodyweight exercise routine that instantly took the fitness world by storm. It was called the “7-Minute Workout,” and the instructional app containing variations of the routine—complete with videos of Jordan himself offering stern instruction and demonstration—swiftly became one of the most-downloaded fitness apps on the market.

    The 7-Minute workout preached the benefits of a type of training that was quickly gaining in popularity at the time: high-intensity interval training, or doing short bursts of really intense exercise split up by short periods of rest. Though the mechanics of HIIT were actually nothing new—elite athletes have been doing several versions of it since the 1930s—the routine promised something truly incredible to busy, working Americans everywhere: Yes, you can get fitter faster—in less than 10 minutes!—and you can do so in any basement or hotel room, using only the weight of your body, a wall, and perhaps a chair. Jordan published the compelling findings of his research on the benefits of the 7-Minute Workout in the American College of Sports Medicine’s Health & Fitness Journal, and a phenomenon was born.

    For anyone who has tried the 7-Minute Workout and may have found it too difficult to complete, earlier this year Jordan released a newer and “gentler” variation of it: The Standing 7-Minute Workout. The idea behind this new version, as Jordan explained to The New York Times, is to make the 7-Minute Workout more accessible to as many people as possible, including “my triathlete elder brother and my 82-year-old mother.” 6254a4d1642c605c54bf1cab17d50f1e

    In this version, as the name suggests, he eliminates all of the exercises that may cause strain on the person’s body by having them drop to the floor, including more difficult moves such as planks, pushups, and crunches. “Like the original workout, the standing workout includes exercises for cardio fitness, the lower body, the upper body, and core muscles—in that order,” explains the Times. “Each exercise lasts just 30 seconds with just five seconds of rest in between. To get the most out of the workout, do each exercise at relatively high intensity—about a 7 or 8 on a scale of 1 to 10.”

    You can view a video of Jordan explaining and demonstrating the workout here.

    If you have doubts that you can burn fat by exercising in such a short amount of time, Jordan has plenty of science to back him up. “When it comes to the immediate health benefits of this sort of high-intensity exercise, it’s all about blood sugar,” Timothy Church, Ph.D., a professor of preventive medicine at Louisiana State University, explained to Men’s Journal. If you’re jumping rope or running sprints, for example, your body instantly gets to processing your blood sugar, which aids in weight loss, and the stress on your muscles leads to greater conditioning. The benefits simply compound from there.

    “As with other forms of exercise, when your muscles grow, they pull on your skeletal system, increasing your bone density,” explains Men’s Journal. “A lot of new research also shows that interval training triggers the release of macrophages and killer T cells, boosting the body’s immune function for hours after your last pushup or pullup.”

    As your fitness grows, know that you can perform these exercises for longer periods of time than 7 minutes—but we’re not talking about hours. Ten, 15, or 20 minutes is plenty of exercise, as LSU’s Church told Men’s Journal. After all, think of all of the weight lifters who do their sets, and then simply walk around the gym staring at the clock, their heads bobbing to music. “Most people are really doing hard work for only 15 to 20 minutes anyway,” he said.

    How to do the 7 minute workout

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    How to do the 7 minute workout

    The New York Times—not a fitness organization—has released an “update” to its popular “7-minute workout,” which was popular because of humanity’s inherent laziness. Would you like a 7-minute workout that is actually worth something, rather than nothing? Fine then.

    “Hey,” you’re already objecting, “I like the 7-minute workout! I did it! I have felt its remarkably mild burn!” Sure, no wonder you like it. People have always been drawn to “something for nothing” schemes. The 7-minute workout might as well be called Dr. Gretchen Reynolds’ Amazing Patented Fitness Elixir and Hair Tonic for all of its magical thinking. Yes, a 7-minute workout is better than no workout. But not very much better.

    The original 7-minute workout only gives you seven precious minutes to work out, yet squanders some of that time on “Triceps dip on chair.” That is all I need to know to tell me that workout was designed not to get you in shape but to make you “feel good” about having done something.

    Feeling good is not what working out is about.

    I will tell you the truth and no bullshit: You have to work out to get a workout. Seven minutes is not a very long time to work out. If the New York Times wasn’t making BEAUCOUP BUC$$$$$$$ off of this “brand” of exercise propaganda, they would have “updated” it to a 45-minute workout which is actually worth a shit. Instead they just added some weights to it, so now you are doing a gently weighted version of this ridiculous assortment of unnecessarily-combined movements like “Lateral lunge to overhead triceps extension,” a made-up movement that should not be in your workout unless your workout is being performed at gunpoint, and Gretchen Reynolds of the New York Times is holding the gun. It’s still just seven minutes.

    You Have To Work Out To Get A Workout

    Every New Year, millions of people resolve to “get in shape.” And, a few weeks into…

    I have no idea why you only want to work out for seven minutes. My guess would be because you don’t want to get in shape. But sure, fine, I’ll play along with your dirty game. I’m not getting paid any extra here. I only tell facts and what is real and not what can get me a book deal from an awful “self improvement” publisher (publishers, email me). If you want to work out for only seven minutes, here are seven better workouts than any of the garbage you will find in a popular newspaper I could name:


    – Do burpees for seven minutes as fast as you can. Do not stop.

    – Do as many heavy deadlifts as you can. Take a 20-second break. Do as many as you can again. Continue for seven minutes.

    – Do air squats as long as you can until your leg freezes and you topple to the ground. Then get in pushup position and do as many pushups as you can until seven minutes have passed.

    – Go find an open field. Sprint from one end to the other at top speed. Then turn around and sprint back at top speed. Continue for seven minutes.

    – Jump up as high as you possibly can into the air. Come down. Jump back up. Do this as many times as you can in seven minutes.

    – Go find the highest flight of stairs you can. Run up it as fast as you can. At the top, do 15 pushups. Run back down. Repeat for seven minutes.

    – Do as many pullups as you can until you fall off the bar. Then immediately do as many pushups as you can. Then immediately do as many squats as you can. Repeat this cycle for seven minutes. Die.

    Drop The Gym. Exercise From Home With This Simple & Effective Workout.

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    Learn How This 57 Year Old Woman Suffering From Deep Belly Fat, Activated Her Natural Metabolic Multipliers And Lost 37 Pounds And 30% Of Her Body Fat With This Unique 7-Minute S.I.T. Routine

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    How to do the 7 minute workout

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    How to do the 7 minute workout

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    What is the One and Done Workout?

    The One and Done Workout is a completely “done-for-you,” at home workout system that utilizes a revolutionary training technique called S.I.T. This program takes the benefits of high-intensity interval training and condenses them down into faster and safer exercises. These low-impact, high reward workouts unlock your body’s natural metabolic multipliers, giving you the benefit of 45-minutes of exercise in just 7-minutes. You’ll also learn how to utilize everyday movements to get the lean and toned body you desire.

    How to do the 7 minute workout

    You see, normal high-intensity interval training workouts are jarring and damaging to the body. That is why Meredith Shirk, a certified personal trainer and weight loss and fitness nutrition specialist put together the The One and Done Workout Program. She was driven to share this important information. After working with thousands of clients over the past 10 years and experiencing life changing transformations, Meredith has found that the key to a sustainable and healthy weight doesn’t have to do with age, fitness level or past injuries, but rather a unique set of movements and exercise combinations.

    How to do the 7 minute workout

    How to do the 7 minute workout

    The Bottom Line

    In a crowded market of fitness apps, the Johnson and Johnson Official 7 Minute Workout app is one of a few truly free apps that can help you break a quick sweat at an intensity level that’s right for you. Just beware of lopsided workouts.

    • Quick ‘anywhere’ workout tailored to your fitness level.
    • Great customization options.
    • Free.
    • Some exercises work out left or right side without engaging the opposite side.
    • Only four seconds between sets by default.

    The Johnson & Johnson Official 7 Minute Workout App (free, for iPhone) helps you squeeze some exercise into your day at an intensity level that’s right for you. All you need is seven minutes, or about 11 if you add a warm-up and cool down, and a chair.

    A medium-intensity Johnson & Johnson workout can include jumping jacks, pushups, wall chair, high-knee running in place, crunches, plank, side plank, tricep dips using a chair, and a few other moves. It’s a lot to pack into seven minutes, but Johnson & Johnson gets it done.

    The app coaches you through each move as it comes up in the workout. A timer, in the form of a circle whose outline fills in bit by bit, functions as a visual aid for figuring out how much longer you have to keep up your stamina. There’s no number on that clock, and I have mixed feelings about it. Part of me likes not worrying about the precise number of seconds, but part of me wants to know because I can’t help but think that having more information would give me a better understanding of the workout.

    How to do the 7 minute workout

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    One major complaint I have is that sometimes a left- or right-side exercise appears in your workout but a matching set for the opposite side is missing. I’m also fussy about doing an even number of reps (especially for exercises that work two sides of the body) and because the sets in this app are based on time rather than number of reps, it opens another opportunity to finish feeling lopsided. Another app that handles sets totally differently is Runtastic Six Pack Abs, which counts off each rep so you know how many you’ve done and the preferred pace for each move. I prefer that highly structured coaching to Johnson & Johnson’s method of having you do as many reps as you can until time runs out.

    Despite its name, the 7 Minute Workout App includes more workout options than just the seven-minute quickie. It has other premade routines, such as a Beginner 9 Minute Workout, The 21 Minute Cardio Blast, and a Core Workout. You can also create custom workouts by patching together any number of exercises the app contains, or you can complete a Smart Workout, which is built on the exercises that you’ve liked (i.e., tapped a “thumbs up” icon on) from previous workouts. In the custom workouts, you can adjust the number of sets and reps, as well as rest time between sets.

    The Johnson & Johnson Official 7 Minute Workout App puts a heart-thumping routine at your fingertips for free. It isn’t designed to help you reach a specific long-term goal, like some apps with “couch to 5K” plans do (try the app and heart rate monitor system PEAR Training-Intelligence or the simpler MyAsics app for that). And it’s not a hardcore body building experience (try Touchfit GSP or some of the specialty in-app purchases in GAIN Fitness instead). But it does offer a solid workout that anyone can complete in a few minutes—ideal in a hotel room for sure.

    Here are the HN comments:

    The rule is: no shower unless I’ve done some form of exercise. The 7-minute workout counts, so I’m doing one or two 30-minute runs a week, and the rest of the days are 7-min workouts.

    Many comments in this thread are failing to address the question of exercise in a rational way. As I see it the relevant questions are:

    * What are the incremental benefits of Alternative X (such as “lift weights 3-4 times a week”)? Clearly there are benefits, but without a guess as to the magnitude of the benefit, one cannot rationally evaluate it vs the costs.

    * Is there a superior alternative to Daily 7-Min that takes about the same time?

    * How much better is a daily 7-min than doing nothing?

    Also keep in mind that sooner or later you’ll get bored with a workout that doesn’t even prevent your shape from worsening. 100 lbs of weight takes up a square foot of space. Most people who come to the gym not knowing what to do with themselves gravitate towards a few light weights they could have at home.

    However, just as important, if not more important, is diet. When counting calories, exercise is no substitute for eating less. Whatever diet you end up using (I have my own strong opinions on that but I’ll refrain from sharing those here) it is critical for health and well-being to stay within a healthy bodyfat range.

    Also, one more thing about that thread. I mentioned leangains and starting strength. Starting strength is excellent for getting strong. Leangains isn’t. Leangains is wonderful for getting thinner while retaining your strength. For building muscle, a modest caloric surplus seems to work just as well as, if not better than, intermittent fasting. I’m developing a website that explains more, which will hopefully be launching in the next month or two.

    I tried various BMR/TDEE calculators and they all told me to consume around 2200 cals a day to maintain my current weight. (IMO it honestly doesn’t matter which calculator you use – they are all approximate anyway).

    To lose weight, I created a mild calorific deficit of 200 cals/day, so basically I eat

    2000 cals a day. I use the myfitnesspal app to track calories. I eat anything I want (yes, including the occasional donut/beer) but I keep the daily total to

    I logged my weight every day, first thing in the morning. (Note that it is important to log your weight daily as it can fluctuate 1-1.5 lbs each day, so you want to be looking at weekly trend lines, vs say measuring once a week).

    At 2000/day my weight trend stayed steady for 2 weeks. So I bumped it down to 1800/day. Now my trend is pointed down, and I’m losing

    So that’s basically all it takes. Precision and discipline wrt daily calories, with some trial and error to figure out what your individual daily calorific need is. I think a lot of folks make it a lot more complex than it actually is with keto, paleo, insulin levels, etc etc.

    I also fit in some carb backloading days, and that is another thing about dieting that is amazing to me. I lost 50lbs in 2012, and it wasn’t until I started to diet that I got a sweet tooth. I wasn’t fat from eating candy, but once I started having a cheat day on the slow carb diet, I was up for eating a lot of candy on those days. But basically once you burn off the body fat you want to lose, if you do starting strength correctly, you can hack your body to not store any body fat when presented with fructose. It has to be timed correctly, but I do it every week, spending over $20 on muchies and $100 on weed, its a great combination for a healthy mind body and soul.

    watch this for more information on carb backloading.

    i started the 7 minute thing a few weeks ago. Since then, I’ve felt fitter and slightly happier. Without it, I’d still cycle to work but my upper body gets very little movement.

    So, does doing some exercise make you feel better than doing next to none? In my case, definitely. Does it make you thinner and more attractive? No idea. Is the 7-minute workout the best approach? Probably not. Is it a waste of time? Hell no. Exercise is never a waste of time. And don’t ever let any gym geek tell you otherwise.

    1. If you do this cold, you’re going to increase your chance of injury. Warm up first! If you’re already fairly active, injuries suck because they keep you from doing the things you love. If you’re trying to get active, an injury just shuts you down before you get started!

    2. Some of these exercises can cause injury if your form is poor. If you’ve done them all many times before and know you have good form then, by all means, warm up and then chain these together for a nice, short HIT workout. If you’re not sure you have good form, slow down! Do not perform these at a discomfort level of 8 out of 10 if you haven’t learned good form yet!

    3. This is a nice workout that you can perform almost anywhere, but incorporates no weights. Unless you’re really out of shape (and even if you are) weights are pretty much necessary to get good results.

    4. Having just one workout that you do daily is both boring and incomplete.

    Personally, I think this would be a great way to boost energy in the office or warm-up for a sport, but it’s not something I would rely on as my complete workout regimen. People who are unfit and are looking for an easy fix should be very cautious of this workout due to it’s injury potential. With that in mind, if you can avoid injury it’s a lot better than doing nothing!

    Disclaimer: I am not a physical trainer or any kind fitness professional.

    I know researchers at (among other places) NTNU in Norway did some research into intense anaerobic training, and found that short workouts could be helpful, especially for those that started from poor shape. But as I recall, they had people do something like 5 minutes at max pulse (

    250-300 bpm depending on your condition).

    I agree that especially if you’re already out of shape, going from 0-100 like that, is likely to set you up for injuries. Perhaps especially if you active training.

    I’d like to see this measured against having people do 7 minutes of horse stance[1] (most wouldn’t be able to start at 7 minutes).

    A lot of us are on the go at most hours of the day. Most of us also want to try and squeeze in a workout, but don’t seem to know exactly what to do on a time crunch.

    This workout is under 5 minutes and can be done anywhere. It’s a quick 100 calorie burn. Doing this may not be the exact workout that you want to do, but it’s at least some kind of workout.

    You won’t be feeling like you haven’t done anything active when you complete this workout. Short and sweet is sometimes the way to go. You start the workout, push through it, and next thing you know, it’s already over. The workout will be shorter than some commercial breaks.

    Here are the exercises that you will be doing:

    • Jumping Jacks – 40
    • Sit-Ups – 30
    • Squats – 20
    • Push-Ups – 10

    Jumping Jacks

    Doing jumping jacks will get your blood flowing immediately. An elevated heart rate will get your metabolism kicked into gear and force your body to start working.

    A video posted by Dare The World (@dtwtoday) on Nov 4, 2016 at 11:07am PDT


    These may not be the most fun exercise to do, but they get the job done. Many people don’t enjoy sit-ups solely because they can be uncomfortable. This makes sense, nobody wants to feel uncomfortable when they are working out. However, when you have a short workout like this, you have to bite the bullet sometimes.

    A video posted by Dare The World (@dtwtoday) on Oct 13, 2016 at 3:57pm PDT


    Squats may be one of the most effective exercises that can be done. It creates a really strong base for you that lays the foundation for you when you are doing any workout. Not to mention, that if you are really looking to get a better-looking booty, this is the exercise you need to be doing.

    A video posted by Dare The World (@dtwtoday) on Oct 13, 2016 at 1:41pm PDT


    Push-ups may be one of the most fundamental bodyweight exercises. It incorporates so many different muscle groups that you are doing some work on your upper body, core, back, and legs.

    The push-up is something that should be incorporated into any workout to help you achieve maximum results.

    A video posted by Dare The World (@dtwtoday) on Oct 17, 2016 at 7:04am PDT


    This 5-minute burn allows you to fit a small workout into your busy everyday life. It may not be the exact workout you want to do, but when you think you can’t get a workout in, this is the way to go. Doing something is always better than doing nothing when it comes to working out.

    The Half Day Diet

    Time is of the essence when it comes to…everything.

    You need time for kids.

    You need time for work.

    You need time for school.

    You need time for relationships.

    You need time for sleep.

    Where do you fit in the time to get healthy and achieve the body that you want?

    You have to do some things to trick your body into burning fat. This is the premise behind The Half-Day Diet.

    The best thing about this diet is that you still get to consume yummy carbs.


    Here at Thrive/Strive we aim to make it so you can you unlock your best self through eating right and living right.

    How to do the 7 minute workout

    And sweat you will. Just because the 7-minute arm workout is quick doesn’t mean it’s easy—not by a long shot. You don’t get a single break, as each exercise flows into the next. Everything starts out slow and simple—hello, bicep and hammer curls!—but things quickly pick up. By the time you start doing the exercises in double-time (along with the addition of pulses that don’t allow you to lower your arms for even a second!) you’ll really be feeling the burn.

    Luckily, you can count on McIlkenny’s infectious energy to get you through every single exercise, including the surprise round of punches at the end that’ll leave you breathless. Before you know it, those 7 minutes will be up. and you may or may not be able to use your arms for the next few hours. “You can do this at the beginning of a workout, at the end of a workout, in the middle of the day,” she says. “I know we’re all working from home, so it’s nice to get a little sweat in in the middle of the day.” Press play on the 7-minute arm workout above to follow along.

    Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.

    How to do the 7 minute workout

    HIIT — it’s a short acronym that covers a lot of ground in the fitness world. But high-intensity interval training boils down to a pretty straightforward definition: alternating between periods of all-out effort and rest or active recovery.

    From there, you can apply this concept to your favorite form of exercise, like cardio, strength training, body-weight exercises or plyometrics. And the rep schemes you can use are just as diverse as the types of exercises:

    • Tabata: A four-minute workout consisting of eight rounds of 20 seconds at max intensity and 10 seconds of rest. Like this 4-minute Tabata workout.
    • EMOM: Perform a set number of reps as quickly as possible every minute on the minute, then rest the remainder of the minute.
    • AMRAP: Do as many reps as possible (hence the name) in a given amount of time.
    • Circuit Training: Complete a series of exercises back to back, then rest for 30 to 60 seconds between sets.
    • Choose Your Own Adventure: Pick any amount of time to rest and work (ex. 30 seconds on, 30 seconds off or 45 seconds on, 15 off). Need more inspiration? Here’s how to build your own HIIT workout.

    About ThatВ HIIT Hype.

    How to do the 7 minute workout

    HIIT is good news for mental and physical health, with loads of benefits that are all backed by science: It improves your cardio fitness, preserves muscle mass during weight loss, revs your metabolism and more.

    But HIIT isn’t for everyone. If you have heart problems, are brand new to exercise or are dealing with joint or muscle pain, you’ll want to steer clear. But if you’re healthy, injury-free and already exercise consistently, go for it!

    Discover all the benefits of HIIT — regardless of your fitness level.

    How to do the 7 minute workout

    I decided to come up with some quick workouts – for each body part – on those days that I have to be in and out fast. Try these intense 20-minute workouts!

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    How to do the 7 minute workout

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    How to do the 7 minute workout

    How to do the 7 minute workout

    It has happened to all of us at one point or another. A job took too long, something unexpected happened, you are stuck somewhere, and now you can’t make it to the gym today.

    There is no point in going when you have less than a half hour to workout. So you decide to just skip it and go tomorrow. You can do two body parts to make up for it.

    Not So Fast, You Can Get It Done!

    This has happened to me before too. I feel so guilty afterward, though, that I get even more frustrated. So, I decided to come up with some quick workouts for those days that I have to be in and out so I can go on with my day.

    I came up with one workout for each body part that I train. I have one for chest, back, delts, legs, abs and arms. None of the workouts that I am presenting take longer than 20 minutes.

    20 minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

    Don’t Waste Time At The Gym: If you spend your precious moments in the gym socializing, then you are not benefiting from these at all. Say “hi” and train. As soon as you are done, get out and go on about your day.

    Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

    Do Not Rely On These As A Regular Workout Plan: Although they are great for the situations we have already covered, I do not advise them as a regular training plan.

    The Workouts

    Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

    1. Arms

    It happens to all of us. We’re already pressed for time during the day, and somehow we need to find time to get a training session in. What many of us don’t know is that you can still get in a great workout in just 20 minutes. Try this intense 20-minute arm workout and watch your guns blow up