What Are the Exercises in the 7 Minute Workout

Finding time to exercise in today’s fast-paced environment can be difficult. The 7 Minute Workout, on the other hand, provides a solution to this difficulty. This article will go into the specifics of this time-saving training plan, exploring each exercise and providing success recommendations.

The 7 Minute Workout: A Quick Overview

Before we get into the exercises, let’s first understand the 7 Minute Workout. This workout is designed to provide the most benefit from exercising in the least amount of time. It consists of a sequence of 30 second high-intensity workouts separated by a 10-second rest interval. The workout takes only seven minutes to perform, making it ideal for individuals with hectic schedules.

What Are the Exercises in the 7 Minute Workout?

Now, let’s look at the exercises that comprise the 7 Minute Workout. These exercises have been carefully selected to target different muscle groups and provide a full-body workout. Each practice is described in depth below:

Jumping JacksStart with your feet together and jump, spreading your legs and raising your arms overhead. Jump back to the starting position and repeat.
Wall SitLean against a wall with your knees bent at a 90-degree angle, simulating the position of sitting in a chair. Hold this position for 30 seconds.
Push-UpsGet into a plank position with your hands shoulder-width apart. Lower your body until your chest touches the floor, then push back up.
Abdominal CrunchesLie on your back, bend your knees, and place your hands behind your head. Lift your upper body off the ground, engaging your core.
Step-UpsFind a stable surface like a step or bench. Step up and down, alternating legs, engaging your leg muscles.
SquatsStand with your feet shoulder-width apart. Bend your knees and lower your body as if you were sitting back into a chair.
Tricep DipsSit on the edge of a chair, place your hands beside your hips, and lift your body off the chair. Bend your elbows and lower your body down.
PlankGet into a push-up position but with your weight on your forearms. Keep your body in a straight line for 30 seconds.

Tips for a Successful 7 Minute Workout

Here are some pointers to help you get the most out of your 7 Minute Workout:

  • Proper Form: Pay strict attention to your form during each exercise to avoid injury and increase efficacy.
  • High intensity is essential for this workout. Push yourself during each 30-second interval of workout.
  • Do the 7 Minute Workout every day or as often as your schedule allows for optimum results.
  • Variation: As you develop and grow more comfortable with the routine, don’t be afraid to adjust movements or add weights.


The 7 Minute Workout is an excellent alternative for individuals who want to stay active despite a busy schedule. You’ll be well on your way to accomplishing your fitness objectives in just seven minutes a day if you follow the exercises given in this article and keep our advice in mind. So, why bother? Begin your fitness adventure right away!

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