The 7-Minute Workout: Why This Tiny Routine Delivers Big Results

The "Tiny" Routine Making Big Waves

The workout gaining so much attention is often called the Scientific 7-Minute Workout. It was first popularized by an article in the American College of Sports Medicine’s Health & Fitness Journal and later featured in The New York Times, which caused its popularity to explode.

The appeal is simple: it’s a highly efficient workout based on the principles of High-Intensity Circuit Training (HICT). This method combines the benefits of a long run and a weight-training session into a routine that lasts just over seven minutes. It uses your own body weight as resistance, so you don’t need any expensive gym equipment, just a wall and a sturdy chair.

How the 7-Minute Workout Works

The routine consists of 12 different exercises performed in rapid succession. The structure is designed to work major muscle groups in the upper body, lower body, and core.

Here’s the formula for each exercise:

Work Interval: 30 seconds of maximum effort.

Rest Interval: 10 seconds of rest before moving to the next exercise.

This short rest period is crucial. It keeps your heart rate elevated, which helps maximize the aerobic benefits of the workout. The order of the exercises is also intentional, alternating between upper-body, lower-body, and core movements to allow one muscle group to recover while another works.

Your Step-by-Step Guide to the Full Routine

Here are the 12 exercises in the original Scientific 7-Minute Workout. Remember to perform each with high intensity for 30 seconds, followed by 10 seconds of rest.

1. Jumping Jacks

A classic total-body cardio exercise. Start with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms overhead. Immediately jump back to the starting position. Keep a brisk pace for the full 30 seconds.

2. Wall Sit

This builds strength and endurance in your quadriceps and glutes. Stand with your back against a wall. Slide down until your knees are bent at a 90-degree angle, as if you’re sitting in an invisible chair. Keep your back flat against the wall and hold the position.

3. Push-ups

The ultimate upper-body exercise. Place your hands slightly wider than your shoulders on the floor. Extend your legs back so your body forms a straight line from your head to your heels. Lower your body until your chest nearly touches the floor, then push back up. Beginners can modify this by doing it on their knees.

4. Abdominal Crunch

Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest. Lift your head and shoulders off the floor, engaging your core muscles. Lower back down slowly.

5. Step-up onto Chair

This targets your glutes and hamstrings. Stand in front of a sturdy chair or bench. Step up with your right foot, pressing through your heel to straighten your leg. Bring your left foot up to meet your right. Step back down with your right foot, then your left. Alternate which foot you lead with.

6. Squat

A fundamental lower-body strength exercise. Stand with your feet shoulder-width apart. Lower your hips back and down as if sitting in a chair. Keep your chest up and your back straight. Go as low as you comfortably can, ideally until your thighs are parallel to the floor, then push back up to the starting position.

7. Triceps Dip on Chair

Sit on the edge of a sturdy chair with your hands gripping the edge next to your hips. Slide your bottom off the chair and extend your legs in front of you. Lower your body by bending your elbows until they are at a 90-degree angle, then push back up to the start.

8. Plank

A core-strengthening powerhouse. Lie on your stomach and place your forearms on the floor, with your elbows directly under your shoulders. Lift your hips so your body forms a straight line from your head to your heels. Engage your core and hold this position without letting your hips sag.

9. High Knees Running in Place

This is a great way to elevate your heart rate. Stand in place and run, driving your knees up toward your chest as high as you can. Keep your core tight and pump your arms as you go.

10. Lunge

Stand with your feet together. Take a big step forward with your right leg and lower your hips until both knees are bent at a 90-degree angle. Your front knee should be directly above your ankle, and your back knee should hover just above the ground. Push off your right foot to return to the start. Alternate legs.

11. Push-up and Rotation

Perform a standard push-up. At the top of the movement, shift your weight to your left arm and rotate your body to the right, extending your right arm straight up toward the ceiling. Return to the plank position and perform another push-up, this time rotating to the left side.

12. Side Plank

Lie on your right side with your legs straight. Prop your body up on your right forearm, which should be directly below your shoulder. Raise your hips until your body forms a straight line from your ankles to your head. Hold for 15 seconds, then switch to the left side for the remaining 15 seconds.

Frequently Asked Questions

How often should I do the 7-minute workout? For the best results, consistency is key. Aim to perform the routine 3 to 5 times per week. Because it is so intense, it’s a good idea to have a rest day in between sessions to allow your muscles to recover.

Is this workout good for beginners? Yes, but with modifications. If you’re new to exercise, you might reduce the work interval to 20 seconds or increase the rest to 20 seconds. You can also perform modified versions of the exercises, such as doing push-ups on your knees. The most important thing is to maintain good form to prevent injury.

Can I lose weight with just this routine? This workout can be a powerful tool for weight management because it burns a significant number of calories in a short time and can boost your metabolism. However, exercise is only one part of the equation. Sustainable weight loss is best achieved by combining a consistent fitness routine with a balanced and healthy diet.