How to Workout in Just Seven Minutes

19th September 2019
Did you know that seven minutes are enough to carry out a good workout session? Up next, we'll tell you how this is possible. Take notes and try it yourself!

Lack of time is one of the most recurring problems when it comes to training properly. This is why we want to take this opportunity to tell you how to perform a workout in just seven minutes. Keep reading!

Although it seems unlikely, just seven minutes are enough to complete a full workout. You just have to be clear about some concepts to make the most out of a short workout session.

In fact, it’s a routine that exercises the entire body, which you can carry out at any time and in any place. You will only need a chair, a wall, and your own body weight.

The seven-minute workout that we propose here is a form of high-intensity interval training that combines resistance work with aerobic exercise. The idea is to perform half-minute intervals with challenging exercises in rapid succession.

What do you get out of this? It’s simple: push your body to work really hard to get the best results in the shortest possible time.

Training for only seven minutes along with a healthy diet allows you to lose weight and improve your figure. One of the key elements is that this type of session combines high-intensity intervals and resistance training; both excellent for burning fat and achieving weight loss.

Exercises to include in your seven-minute workout

The exercises that you can add to your seven-minute training session consists of bodyweight movements without the need to use any equipment. Up next, we’ll tell you how you can do a workout in just seven minutes.

1. Workout in just seven minutes: jump rope and squats

In the first minute, we suggest rope skipping and squats; two exercises that are suitable for working the legs and buttocks, which will help you warm up. Remember to dedicate 30 seconds to each exercise.

Squats provide a good leg workout.

2. Push-ups and ab exercises

Subsequently, we recommend you perform push-ups and ab crunches in the second minute of training. It’s true that these are two of the most basic and popular exercises, but they had to be on our list!

Push-ups strengthen your upper body and core muscles.

3. Tricep dips and burpees: workout in just seven minutes

The degree of difficulty increases progressively in this third stage, especially with the inclusion of tricep dips and burpees. Firstly, we focus on the triceps; then, the burpees will provide a full-body exercise that demands all your muscles partake in the exertion.

Triceps dips and burpees are a good combination.

4. Knees to the chest and jumping jacks

Besides the previous activities, knee to chest exercises and jumping jacks are other workout options we can execute. Both of them allow us to simultaneously improve our physical condition and tone muscles.

Jumping jacks boost your cardiovascular system and tone your muscles.

5. Squat skips and squat jumps: workout in just seven minutes

We continue to increase the load with squat skipping and squat jumps; two exercises that are ideal for toning the buttocks while losing calories and exercising the legs as well. 

Squat jumps can be an intense exercise.
Image: la Prensa.hn

6. Mountain climbers and push-ups

Both exercises are very complete and will serve to push your body to the limit. Don’t forget that the training is now reaching the final stretch, so it’s not the time to decrease the intensity.

Mountain climbers are demanding.

7. Plank and lunges

During the last minute, you must dedicate 60 seconds to doing planks and lunges. These two exercises will serve to put an end to our seven-minute workout.

Lunges require a bit of balance.

The best tips for working out in seven minutes

Before wrapping up, we suggest you take into consideration some training tips for seven-minute workouts:

1. Make every minute count

The first tip is to be aware that every minute counts, so you should do the best that you can during the seven minutes of training. Due to the nature of the proposed sessions, they have to be intense.

Keep in mind that each 30-second interval should focus on a muscle group. Give it your all; the session is short and the resting period is just around the corner. You’ll see how your condition gradually improves!

2. Train regularly: workout in just seven minutes

Training frequently is ideal if you’re looking for results. You can’t achieve your goals quickly by doing a seven-minute workout once a week. 

With that in mind, it’s best to train every day or every other day, including different exercises that’ll enrich your training routine and keep you 100 percent motivated. Perform each exercise for 30 seconds, long enough to perform between 15 and 20 repetitions.

Training frequently is the key to obtaining results.

3. Music is a great ally

Lastly, don’t forget that music is a perfect companion when it comes to flexing your muscles and giving it your best in all your workouts. We suggest you use a style of music that you like and makes you forget about your worries. You’ll see how it allows you to increase your intensity level without realizing it!

In conclusion, remember that the goal of working out in seven minutes is for you to not have any more excuses for not doing physical activity on a daily basis. Now that you know this alternative can compensate for your lack of time, you can comply with performing daily exercises. Start today!

  • Fritz, T. H., Halfpaap, J., Grahl, S., Kirkland, A., & Villringer, A. (2013). Musical feedback during exercise machine workout enhances mood. Frontiers in Psychology, 4(DEC). https://doi.org/10.3389/fpsyg.2013.00921
  • Use of Burpees in Combat Sports Conditioning Training – A Pilot Study. (2017). International Journal of Sports and Physical Education, 3(4). https://doi.org/10.20431/2454-6380.0304001