How You Can Work Out for 7 Minutes a Week and Still See Results

Summary

The "7 minute workout" is a scientifically validated high-intensity circuit training routine designed to maintain fitness and muscle strength with minimal time investment.

Abstract

The "7 minute workout" is a time-efficient exercise regimen that has been scientifically proven to maintain cardiovascular fitness, explosive power, and muscle strength by condensing the workout into a 7-minute high-intensity circuit. It consists of 12 exercises performed for 30 seconds each with 10 seconds of rest in between. The workout requires minimal equipment, using body weight for resistance and can be done virtually anywhere. Although it's named the "7 minute workout," the actual time to complete one circuit is closer to 8 minutes, and it is often recommended to repeat the circuit 2-3 times for optimal results, totaling around 23.5 minutes including rests. This routine is particularly useful for maintaining fitness levels during times when access to gyms is limited and can also be incorporated into a regular workout routine for additional strength and fitness training.

Opinions

The author suggests that the term "7 minute workout" may be misleading as it takes nearly 8 minutes to complete and often requires multiple rounds for effectiveness.
The workout is praised for its ability to maintain, though not necessarily improve, existing levels of strength and fitness.
It is implied that the workout is a practical solution for those with time constraints or limited access to gym equipment.
The author personally endorses the workout, mentioning its use as both a standalone routine and as a supplement to longer workouts.
The author believes that the minimal time commitment and equipment requirements make the workout accessible to everyone, leaving no excuse not to maintain fitness levels.

How to do it

Perform each exercise for 30 seconds, with 10 seconds of rest between each one. Try to do each movement as explosively as possible (except the isometric exercises — wall sits and planks).

Ideally you need a wall for the wall sit, and a ledge for the dips, but you can just hold an air squat and dip off the ground (as if you were doing a push up with your back to the ground) if you have no equipment.

Caveats

I don’t know why it’s called the 7 minute workout, because it takes almost 8 minutes. I think they are rounding down.

It’s often suggested to run through it 2–3 times, so it’s actually 7.83 minutes x 3 = 23.5 minutes, with rests between each round.

Note that the article says “maintain” and not “improve” — you will not improve your strength or fitness, but you will not lose it. This might be perfect at a time when many gyms are shut and workout options are highly limited. You can also add this into your normal routine. I sometimes run through this at the start and end of a workout, just to add extra strength and fitness training. I also do it on days when I can’t fit a full workout in.

Everybody has 7 minutes. This workout will maintain cardiovascular fitness, strength, and explosive power, in less than 8 minutes a week and with no equipment required. There really is no excuse. Try it out.

How You Can Work Out for 7 Minutes a Week and Still See Results

Maintain muscle mass, fitness, and explosive power with this scientifically proven 7 minute workout that you can do anywhere

The workout

How to do it

Caveats