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Sneha Bhagabati

Updated On 2026-03-27

The 7-minute workout comprises of twelve high-intensity body-weight exercises to be executed sequentially. Its global popularity stems from its brief completion time, making it accessible to individuals worldwide. 

The workout encompasses 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 

To perform the 7-minute workout using Vantage Fit, follow the instructions below: 

• Open the Vantage Fit app. 

• Tap the ”+” icon on the home screen. 

• Choose the “Start 7-Minute Workout” option. 

• Tap “Start Workout” to initiate the sequence of exercises. 

• The app will provide step-by-step audio-visual guidance throughout the workout activity.