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7 Minute Workout – All You Need to Get Fit?

7 minute workout

This is the Seven Minute Workout that has gotten much publicity online in the recent months. From Huffington Post to the New York Times, it is based on the science that doing a high intensity circuit training using your body, can result in maximum gains with minimal time investment. (read the science here

Sounds awesome. Especially for busy people who don’t have a lot of time to spare when it comes to working out. 

So what is the 7 Minute Workout?

12 exercises deploying only body weight, a chair and a wall


What are the benefits?

A few minutes training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to if you were running or cycling for a few hours.
 How to do? 

The exercises should be performed in rapid succession, 30 seconds for each exercise. Take a 10 second break after every two exercises done. But you have to make sure your intensity hovers at least on a scale of 8 and above. If not, it just defeats the purpose of a high intensity workout, doesn’t it?

What part does each exercise work?

1. Jumping Jacks – Total Body 

2. Wall Sit – Total Body

3. Push up – Upper Body

4. Abdominal Crunch – Core

5. Step-up onto Chair – Total Body

6. Squat – Lower Body

7. Tricep Dips – Upper Body

8. Plank – Core

9. High Knees/Running in Place – Total Body

10. Lunge – Lower Body

11. Push-up and Rotation – Upper Body

12. Side Plank – Core

Personal Opinion:

Really left me breathless and I think that is a good workout for anyone who is pressed for time and yet want to squeeze in a decent workout. The body exercises like the push-ups and side planks were the hardest for me. I think however, I will do this in addition to my other workouts but I won’t solely depend on it to get fit. I love running and other sports way too much, so seven minutes just won’t cut it for me to get my active fix. 

Anyone tried this before? What do you think about the science behind this?


Thanks for reading! 

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One thought on “7 Minute Workout – All You Need to Get Fit?”

  1. Sheryl Goh says:

    yah, i heard about tabata training too but haven’t tried 🙂 thanks for the perspective, i agree that jumping jacks is more of a warm up and i am not particularly found of knee highs. I suppose you could substitute some for the ones you rather do, aka burpees etc.

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