The 7-minute workout gets a lot of attention and it has a place in a lot of workout plans. Keep in mind, it’s not for everyone and it will not meet all of your health and fitness needs.

That being said, there are some major benefits to doing this fast pace, intense, AMRAP style workout as part of your workout program.

Why it works?
When you exercise at an intense level such as this, you can get the same benefits in half the amount of time. By limiting rest in between, you get a calorie and fat-burning workout that also builds strong, lean muscle. It’s high intensity and very challenging – not for beginners. What you get out of this workout is what you put into it.

In addition to this, the 7-minute workout is a full-body exercise routine that targets major muscle groups, so you're targeting multiple areas of your body.

You can do the workout indoors or outdoors, in a gym or at home, which makes it convenient option.

How to make it even better?

  • Run through the circuit three times to ensure you are getting 20+ minutes of exercise.
  • Be safe, with intense workouts like this injuries are more common. Find a safe space, and if something doesn’t feel right stop.
  • Make the 7-minute workout part of your overall fitness program. It’s a great finisher, or try using it on your off days from lifting.

Below is an infographic that demonstrates the 7-minute workout. For more detail of how to do each move, be sure to check out the descriptions below. 

1. Jumping jacks 

  • Stand with your feet hip-width apart
  • Jump your feet open as you raise arms to form an 'X'
  • Jump your feet back together as you lower your arms to your sides

2. Wall sits 

  • Stand with your back to a wall
  • Walk your feet away from the wall as you slide your back down the wall
  • Lower your body until your hips, knees and ankles are at 90-degree angles
  • Engage your core and keep your low back pressed against the wall

3. Push-ups

  • Start in a high plank position, your wrists under your shoulders and your core engaged
  • Lower your chest to the floor, keeping your legs, hips and back in a straight line
  • Press into your palms to push back up to starting position for one rep 

4. Crunches 

  • Lie face up on the floor with your knees bent and arms reaching toward feet
  • Press your low back into the floor and engage your core to lift your shoulder blades off the floor and slightly forward 
  • Return to the starting position for one rep 

5. Step-ups 

  • Stand facing a chair or stool and lift your right foot onto the seat
  • Press into the heel of your right foot to lift your body onto the chair, balancing on your right leg
  • Slowly lower back down to the floor for one rep
  • Switch legs and repeat on the opposite side

6. Squats 

  • Stand with your feet just wider than hip width apart, hips stacked over your knees and your knees over your ankles 
  • Hinge at your hips
  • Bend your knees to lower your body while keeping your chest lifted
  • Lower to 90 degrees
  • Rise back to starting position for one rep 

7. Tricep dips 

  • Sit on the edge of a bench chair and place your hands on edge, outside of your hips
  • Walk your feet out a few steps, slide your butt off the chair and straighten your arms
  • Bend your elbows and lower your body until your arms are bent at about 90 degrees
  • Press into the chair to return to starting position for one rep 

8. Plank

  • Place your hands directly under your shoulders
  • Engage your core and squeeze your glutes
  • Keep your neck and spine neutral and your head in line with your back 

9. High knees 

  • Stand with your feet hip-width apart
  • Engage your core and use your lower abs to lift and lower one knee at a time
  • Bring your knees to the same height as your hips
  • Keep your thighs parallel to the floor and try not to lean back
  • Stay on balls of your feet and alternate your legs as fast as possible

10. Lunges 

  • Stand tall and take a big step forward with right leg and lower your body until your right thigh is parallel to the floor and right shin is vertical
  • Don’t let your right knee go past your toes
  • Press into your right heel to drive back up to starting position for one rep
  • Repeat on other side and continue to alternate your legs 

11. Push-ups with rotation 

  • Start in a plank position
  • Lower your body toward the floor, then press back up to perform a push-up
  • Shift your weight to your left arm and rotate your body to the left side
  • Hold the side plank for 1 count, keeping hips high
  • Return to starting position, perform a push-up, and repeat on the right side
  • Continue to alternate

12. Side planks 

  • Lie on your side with your legs and feet stacked
  • Lift hips and prop your body up on one elbow, keeping your feet stacked
  • Press your forearm into floor to keep your torso and hips in a straight line and hold