Everything You Need to Know About the 7-Minute Workout

We are slowly easing into the new normal and places like restaurants and gyms are starting to open again. But if you are one of many people who want to shake off those unwanted extra pounds without leaving the comfort of your home, then the 7-minute workout might work out for you. 

What is the 7-minute workout?

The seven-minute workout consists of 12 high-intensity exercises designed to help you burn calories in only a short period of time. This program was developed by a performance coach and exercise physiologist from the Human Performance Institute in Orlando, Florida. Since its launch, it has gained popularity, with several apps patterned after it. 

What are the exercises included in the program?

The routines included in this program are designed to target all the major muscle groups of the body. These are:

  • Jumping jacks
  • Wall sit 
  • Push up
  • Abdominal crunch
  • Step-up onto chair
  • Squats
  • Triceps dip on chair
  • Plank
  • High-knees/ running in place
  • Lunge
  • Push-up and rotation
  • Side plank

How does it work?

The program is pretty simple. You have to do each exercise for 30 seconds which should allow you to do around 15- to 20 repetitions.  However, you can only rest for 10 seconds in between sets.  Depending on how much time and energy you have, you can repeat the entire routine twice or even three times.

What are the benefits of the 7-minute workout?

The 7-minute workout is science-based, therefore there are many health benefits you can get especially when you put your all into it.  

Since the exercises are quite vigorous, with little to no rest at all, the program can help burn off fat and calories faster in half the time you would spend on a normal workout routine. The 12 exercises are also made to target all the essential cores of your body to help you build stronger and leaner muscles.

This program is also designed to make use of your bodyweight so you don’t need to buy extra equipment to get it done. You can do it outdoors or in the comfort of your home at the time that is convenient for you. Best of all, this exercise program is free!

What precautions do you need to consider?

Keep in mind that these exercises are highly intense and challenging, so it’s not made for everyone. If you are not a regular exerciser and it’s your first time doing an exercise routine then you would need a different program that can condition your body first.  

Another downside of this rigorous workout routine is the possibility to get injured. Make sure to warm up with light cardio to get your joints, muscles, and heart ready before you give it a go. A pre-workout stretching will also help.

The exercise in the 7-minute workout can be tough for people who have joint and back problems. It is also not recommended for people who are overweight or for the elderly. People who were previously injured or those with existing hypertension and heart disease are also discouraged to do these exercises unsupervised. 

If you are looking for a routine that will help you burn some calories and lose weight, or if you simply want to maintain a healthy, active lifestyle, then this exercise program is for you. Otherwise, check with your doctor or consult a certified trainer to make sure that you’re doing more good than harm to your body. 

What do you think?