Have you seen or heard of the 7-Minute Workout before?

Well, years ago, this quick workout session blew up on several platforms. The 7-minute workout is especially raved about because of the convenience it imposes.

It can practically be done anywhere you find comfortable. There was even an application that was developed to help guide you through the workout, and many people are vouching for it.

It may sound too good to be true, but it does work wonders when done correctly. With the help of different studies, a series of intense exercises have been put together to work out the major muscle groups one at a time.

This kind of strategy allows one muscle group to be at rest while you’re working on another muscle group.

The 7-minute workout consists of intense exercises that are ordered in a way that will train the major muscle groups, from the upper body to the core, with 10-second intervals.

Concrete evidence support that doing training in such order and intensity prolongs endurance, lower your body fat and builds muscles even when done in a short amount of time.

Research also suggests that minutes high-intensity interval training has the same effect on the body as what hours of jogging, running, or biking has.

This program requires only a chair, a wall, and yourself. True to its name, the workout takes only seven minutes in total and can be done anywhere you find comfortable.

Each exercise will be done in 30 seconds respectively, with 10-second intervals. The sequence of exercises must be done quickly to fully maximize the large muscles in the body.

The intervals then allow the exercised muscles to take a break, so as not to strain them.

The intensity of the exercises will make you feel discomfort throughout the ordeal, but the good thing is that it will only last for 7 minutes.

Afterward, you are done and can be proud of yourself.


Keep in mind that a miracle doesn’t happen overnight.

For you to observe results, you’re going to have to commit to the program at least 4 days a week, resting one day between your workouts.

A workout should always be combined with other elements in order to be successful. A healthy lifestyle has to be established for you to see the results and maximize them.

In addition, make sure you are doing everything the right way and in proper order. This workout program has been proven highly effective in decreasing body fat and improving your overall health.

For example, you’ll find yourself more energetic and less breathless during strenuous activities.

As always, it is best to talk to your doctor and ask for professional advice before committing to a workout routine, especially if it involves intense exercises.

How to use this list correctly:

Carry out the following exercises below with maximum effort, 30 seconds each exercise.

  • For the steady exercises like Plank and Wall Sit, stay in position until time’s up.
  • For the exercises that need to be done both sides (like leg exercises), perform each side.
  • Rest for 10 seconds between exercises to rest your unexercised muscles.
  • You can repeat the workout up to 3 times if you would like to.

The following exercises must be performed in the exact order.

Jumping jack

This classic exercise is perfect for warm-ups.

Stand tall with your feet apart in hip-width and your arms to your sides. Jump your feet out to your sides as you raise your arms and form an X.

Quickly reverse the motion, lower your arms back to your sides and get back to standing position. Make sure you do this fast in a span of 30 seconds.

Wall Sit

Stand straight and press your back against the wall. Slowly walk forward and lower yourself down until both of your knees form a 90-degree angle.

You should look similar to doing a squat position.

Hold position and make sure your lower back remains pressed against the wall and isn’t arched.



Place both of your hands sturdily on the ground, straight below your shoulders, engage your core.

You should be in a high plank position. Keep your back straight and flat.

Slowly lower your body into the ground while maintaining a neutral form.

Do not arch your back! Don’t let your back stick out!

While keeping your core engaged, exhale and slowly lift yourself back into starting position.

Do this repeatedly.


Lie on the ground on your back, bend both of your knees. Put both of your feet firmly flat on the ground and place both your hands behind your head.

Do not lace them together! Hold both of your elbows to the sides and slightly tilt your chin forward. Slowly curl yourself forward and lift yourself off the ground.

Stay in position for a brief moment and then slowly press yourself back onto the ground. Do this repeatedly.


Stand in front of a chair or a bench. Place your right foot on the chair.

Press through the heel of your right foot to help lift your body’s weight. Stand on the chair while balancing on your right leg.

Stay in position for a brief moment before slowly bringing yourself back to starting position. Do the same for the other side and repeat the process.


Stand on your feet shoulder-width apart. Stack your hips against your knees, and your knees over your ankles.

Keep your spine neutral and your chest lifted. Look straight ahead and slowly lower your body.

Make sure to keep your knees in line with both of your feet, not further. Slowly rise back into starting position and repeat the process.

Triceps Dip

Position yourself on the edge of a stable bench and place both of your hands outside of your hips. Walk your feet forward and slide your butt off the bench very carefully and slowly.

Bend your elbows and slowly lower yourself to the ground until your arms reach a 90-degree bend. Press yourself down into the bench and straighten your elbows.

Return to the beginning position. Do this repeatedly.


Place both of your hands straight below your shoulders. Engage your core and squeeze your glutes to improve stability.

Maintain a straight position, make sure both your neck and spine are neutral. Your back and your head should be in line.

Hold the position.


High Knees

Stand straight and tall. Keep both of your feet hip-width apart. Engage your core and lift one knee while lowering another one, as if you’re running.

Make sure your knees are lifted to the height of your hips and your thighs remain parallel to the ground. Do not lean back and arch your back.

Alternate both legs.


Stand straight and tall. Relax your shoulders, look straight ahead and lift your chin up a bit.

Take a step your right leg forward and lower yourself until your knees are bent at a 90-degree angle.

Keep your knee and toe in line. Press into your right heel to lift yourself back into starting position.

Alternate both legs.

Push-up with rotation

Place both of your hands sturdily on the ground, straight below your shoulders, engage your core. You should be in a high plank position.

From there, shift all your body weight to your left arm and rotate your body to your left. Keep your hips lifted and hold the plank for a brief moment before returning to starting position.

Do a push-up and reverse to the other side.

Alternate sides.

Side Plank

Lie on the ground on one side with your forearm straight below your shoulder.

Stack your feet on top of each other and lift your hips up while on your elbow, make sure your body is in a straight line. Hold position.

Switch sides and repeat process.

This workout should be combined with a healthy diet in order to achieve the best results. It can also be combined with other physical activities as well. For more tips click on the links below.

Eliminate back fat with these workout routines

Eliminate leg fat in 1 month


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