What exactly is this 7-minute workout? Get to know the energetic 12 exercises and learn how you can do a lot of good for yourself and your body with just a little time commitment.
What is the 7-Minute Workout?
The 7-Minute Workout is a high-intensity interval training (HIIT) designed to provide an effective full-body workout in a short amount of time. It gained popularity through a publication in the “American College of Sports Medicine’s Health & Fitness Journal” called High-Intensity Circuit Training using Body Weight and is intended to improve fitness and boost metabolism without requiring much time or equipment. The workout consists of twelve exercises, each performed for 30 seconds, followed by a 10-second rest to prepare for the next exercise.
The 7-Minute Workout
Below are the 12 exercises of the classic 7-minute workout described with images. Easier variations are always included for starting out. The goal, however, is a short and intense workout. To really benefit and improve your fitness, you should train close to your limits: on a pain scale of 1 to 10, the workout should feel like an 8. Use the easier variations only if you can’t continue with the regular exercises. Each exercise lasts 30 seconds; try to perform as many clean repetitions of the respective exercise as possible within this time. If you realize before the time is up that you can no longer do a repetition of the regular exercise, fill the remaining time with the easier variation.
Jumping Jacks
Ready, set, go! Jumping Jacks are a dynamic exercise where you start with your feet together and arms at your sides. Jump and land with your feet apart and your arms overhead. Jump again and land back in the starting position.
If this is too strenuous or if you have knee problems, you can do this exercise without the jump. Step sideways to the left to get into the second position, then bring your leg back and return to the starting position. Repeat this to the right.
This exercise serves to warm up and get your circulation going.
Wall Sit
Now a bit of a “break”. For the Wall Sit, lean your back against a wall and slide down into a position where your knees form a 90-degree angle, as if you were sitting on an invisible chair.
If this is too strenuous, you can sit a bit higher up the wall, so your legs form a 120- or 150-degree angle.
Hold this position to strengthen your thigh muscles and improve endurance.
Push-Ups
For Push-Ups, lie face down on the floor, support yourself on your hands and toes, and lift your body until your arms are straight. Lower your body again until your chest almost touches the floor, and push yourself back up.
If you find it difficult to perform this exercise properly, you can support yourself on your knees or place your hands on a chair instead of the floor.
This exercise strengthens the chest, shoulders, triceps, and core.
Sit-Ups
Sit-Ups require lying on your back with your knees bent and your hands behind your head or across your chest. Lift your upper body toward your knees and lower it back down in a controlled manner.
The angle of your knees controls the difficulty: the more bent they are, the harder it becomes.
This exercise trains the abdominal muscles.
Step-Ups onto Chair
For Step-Ups, stand in front of a sturdy chair. Step up with one foot onto the chair and push yourself up until you are standing straight on the chair, then step down again.
If this is too difficult, you can use a lower chair or hold onto a wall.
This exercise strengthens the legs and glutes.
Squats
For Squats, stand with your feet shoulder-width apart and lower your body as if you were sitting down until your thighs are parallel to the floor. Push yourself back up to the starting position.
For an easier alternative, you can hold onto a wall or chair.
Squats strengthen the entire leg muscles: the thighs, glutes, and calves.
Triceps Dips
For Triceps Dips, sit on a sturdy edge, like a chair or bench, and support yourself with your hands next to your hips. Lift your buttocks and move slightly forward. Lower your body by bending your elbows until your upper arms are parallel to the floor, and then push yourself back up.
If this is too difficult, you can do this exercise on the floor. Sit on the floor and place your legs in front of you with your knees bent at a 90-degree angle. Support yourself with your hands left and right of your hips. Lean back by bending your arms and then push yourself back up, using only your arms and not your abs.
This exercise strengthens the triceps muscles.
Plank
For the Plank, support yourself on your forearms and toes, keeping your body in a straight line.
If this is too difficult, you can support yourself on your knees.
Hold this position to strengthen the abdominal, back, and shoulder muscles and improve stability.
High Knees
High Knees is a dynamic exercise where you run in place and lift your knees as high as possible. Make a small jump with each knee lift.
For an easier version, you can leave out the jump.
This exercise improves cardiovascular fitness and strengthens the leg muscles.
Lunges
For Lunges, take a big step forward, lower your body until both knees form a 90-degree angle, and then push yourself back up. Switch legs and repeat the movement on the other side.
To make the exercise easier, you can hold onto a chair or wall.
This exercise strengthens the thighs, glutes, and calves.
Push-Ups with Rotation
This exercise starts like a regular push-up. After lifting your body, rotate your upper body and lift one arm towards the ceiling, so your body forms a side plank position. Return to the center, perform a push-up, and repeat on the other side.
For an easier version, support yourself on your knees.
This exercise strengthens the chest, shoulders, and core and improves stability.
Side Plank Left
For the side plank, lie on your side and support yourself on one forearm. Lift your body until it forms a straight line, and hold this position.
You can support yourself on your knees to make the exercise easier.
This exercise strengthens the side abdominal muscles and improves stability.
Side Plank Right
Last exercise! Now perform the side plank on the right side as well.
Finished reading? Let's get started!
Now you know the sequence of the famous 7-minute workout, so what are you waiting for? All you need is a bit of space, a chair, and 7 minutes of your time. Grab a workout partner for even more motivation and ambition and get going!
