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The 7 Minute Workout: Quick, Effective, and Fun

6 min read
Last Updated on 12 August, 2022

Have you ever wondered if there was a way to stay fit and healthy while spending as little time and effort as possible? What if every person on earth could become as fit as a fiddle just by spending only seven minutes of their time daily?

It may seem too good to be true, but you can achieve a fit and healthy body by exercising just seven minutes every day or, more precisely, by doing the 7 Minute Workout daily.

What is the 7 Minute Workout?

The 7-minute workout consists of twelve high-intensity body-weight exercises that need to be done in sequential order. It has been gaining popularity among people worldwide because it requires such a short amount of time to be completed.

The workout consists of the following 12 exercises -

  • Jumping Jacks
  • Wall Sits
  • Push-Ups
  • Abdominal Crunches
  • Step-Up onto chair
  • Squats
  • Tricep Dips
  • Plank
  • High Knees
  • Lunges
  • Push-up and Rotation
  • Side Plank

Does it actually work?

While you might think that working out just seven minutes may not be enough, it can help you to lose weight and improve your fitness if done regularly.

If you combine the 7-minute workout with a healthy diet, you can achieve your fitness goals more effectively and become healthier.

Also read - A Quick And Effective Work From Home Workout Routine To Stay Fit

Is it safe? Who can perform it?

The 7-minute workout is a high-intensity full-body workout that requires a person to perform a series of exercises with minimal rest in between.

If you are a healthy individual with no health complications, the 7-minute workout can be perfectly safe for you to perform, although you might find it difficult initially.

However, if you suffer from hypertension, heart disease, joint problems, previous injury complications, and so on, you should refrain from performing the workout.

Who can benefit from it?

The 7-minute workout is so popular because it can be performed in such little time. Also, you do not need any weights or other exercise equipment to do the workout.

Busy individuals who have limited time on their hands, such as corporate employees, are the ones who can significantly benefit from the said workout. Such people usually do not have the time to go to a gym, go for a run, etc.

Thus, the 7-minute workout can be a great way for such people to get their daily dose of exercise in as little time as possible.

Also read - 42 Easy Office Exercises You Can Do At Your Desk To Stay Fit

How to perform the 7-minute workout?

Before you start with the workout, it is essential to stretch your limbs and joints to warm up your body and prevent injuries.

Also, as while performing any physical activity, your choice of clothing is critical. Wear loose and flexible clothing to allow full range of motion as you complete the exercises.

Below is the 7-minute workout, and instructions are given along with each exercise so that you can perform it correctly. Do each exercise for 30 seconds, take 10 seconds rest, and start the next exercise.

1. Jumping Jacks


Targeted muscles - Calves, Hips, Shoulders, Core

Stand with your feet together, your knees slightly bent, and your arms to your sides. Jump, spreading your legs sideways, and stretch your arms sideways and over your head. Jump again, and go back to the initial position.

2. Wall-Sits


Targeted muscles - Thighs, Hamstrings, Back, Core

As the name suggests, you will need to start by standing with your back against a wall. Spread your legs shoulder-width apart and plant your feet to the ground. Sit down slowly till your thighs are at a 90-degree angle to the floor, go back to the initial position, and repeat.

3. Push-Ups


Targeted muscles - Chest, Triceps, Back, Shoulders, Core

Get down on the floor on all fours with your hands placed slightly wider than your shoulders. Straighten your limbs and then lower your body until your chest almost touches the ground. Push yourself back up and repeat.

4. Abdominal Crunches


Targeted muscles - Abdominals

Lie down on the floor on your back and with your feet planted on the ground, bend your knees. Place your hands behind your head, contract your abdominal muscles, and slowly curl your torso off the floor. Now slowly lower your torso back to the starting position and repeat.

5. Step-Up onto chair


Targeted muscles - Thighs, Glutes, Hips, Core

To do this exercise, you will need a sturdy chair or bench. Put the chair in front of you and stand with your legs spread slightly more than shoulder-width apart. Step onto the chair with one foot and raise your other leg, stepping up with that foot so that both your feet are on the chair. Slowly lower your legs back to the starting position and repeat the process.

6. Squats


Targeted muscles - Thighs, Glutes, Hips, Core

Stand with your legs hip-width apart, your feet planted to the floor, and your arms raised straight before you. With your spine in a neutral position, squat down until your thighs are at a 90-degree angle to the floor. Slowly raise your body back to the initial position and repeat for 30 seconds.

7. Tricep Dips


Targeted muscles - Triceps, Shoulders, Chest

You will need a chair or bench for this exercise as well. Facing away from the chair, place your palms on it with your fingers facing forward. Bend your elbows slightly and raise your torso until your elbows are extended and slowly go back down.

8. Plank


Targeted muscles - Abdominals, Core, Back, Glutes

Start by lowering your body to the push-up position. Place your forearms on the floor with your hands facing forward. Squeeze your glutes, contract your abdominals, and make sure that your body is in a straight line. Hold this position for 30 secs.

9. High Knees


Targeted muscles - Thighs, Hips, Glutes

Stand with your feet hip-width apart and slowly raise your left knee until it almost touches your chest. Lower it down and raise your right knee this time. Continue this movement as fast as you can for 30 seconds.

10. Lunges


Targeted Muscles - Thighs, Calves, Hips, Hamstrings, Core

Start in a standing position. Step forward with one foot and slowly bend both knees until your rear knee almost touches the ground. Go back to the starting position and do the same for the other leg and repeat the process.

11. Push-up with rotation


Targeted Muscles - Chest, Triceps, Back, Shoulders, Core

Start by doing a standard push-up. As you get to the top of the movement, rotate your body and lift and extend your left arm overhead. Slowly rotate back to the previous position and repeat the process on the other side.

12. Side Planks


Targeted Muscles - Core, Abdominals, Shoulders, Glutes

Lie on your left side with your legs extended and put your torso's weight on your left forearm. Raise your torso and hips and hold the position for a couple of seconds and repeat on the other side.

Try out the seven-minute workout now and see the changes for yourself!

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to

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