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7 Minute Workout
Put a chair by a wall and press Start. The timer names each exercise: 30 seconds on, 10 off.
Step 1 / 12
12 exercises, 30 s each with 10 s rest: 7 min 50 s of work and rest after the 10-second get-ready.
The 12 exercises twice with 60 s between circuits: about 17 minutes.
The 12 exercises three times with 60 s between circuits: about 26 minutes.
7 minute workout exercises list, in order
| Exercise | Main area | Easier option |
|---|---|---|
| 1. Jumping jacks | Whole body | Step one foot out at a time |
| 2. Wall sit | Thighs, glutes | Sit higher on the wall |
| 3. Push-ups | Chest, shoulders, arms | Knees down, or hands on the chair |
| 4. Abdominal crunches | Core | Smaller lift, hands by your sides |
| 5. Step-ups onto a chair | Legs, whole body | Use a low step or stair |
| 6. Squats | Thighs, glutes | Shallow squat, or sit to the chair |
| 7. Triceps dips on a chair | Back of arms | Bend the knees, feet close in |
| 8. Plank | Core | Knees on the floor |
| 9. High knees running in place | Whole body | March in place |
| 10. Lunges | Thighs, glutes | Shorter step, hold the chair |
| 11. Push-ups with rotation | Chest, shoulders, core | Knee push-up, then reach up |
| 12. Side plank | Side of the core | Bottom knee on the floor |
Each exercise runs for 30 seconds with 10 seconds to change over. One circuit is 7 minutes 50 seconds on this timer; two circuits take about 17 minutes and three about 26, with 60 seconds between circuits.
How to use it
- Set a sturdy chair against a wall so it cannot slide, and clear enough floor to lie down. You need nothing else.
- Choose 1, 2 or 3 circuits. Press Start and use the 10-second get-ready to stand in place for jumping jacks.
- Follow the name on the screen. Three short beeps count down the end of every exercise, and the line below shows what comes next so you can move to the wall, the chair or the floor during the 10-second rest.
- For the side plank, switch sides at 15 seconds, or do one side per circuit if you are running two or more.
Where the scientific 7 minute workout comes from
The routine was published in 2013 in the American College of Sports Medicine’s Health & Fitness Journal by Brett Klika and Chris Jordan. They described it as high-intensity circuit training using body weight: 12 exercises of about 30 seconds each, with 10 seconds or less to move between them, for a total of about 7 minutes. A chair and a wall are the only equipment.
The order is deliberate. A lower-body exercise follows an upper-body one, and core work sits between them, so one muscle group recovers while another works. That is how the circuit keeps rests to 10 seconds without your push-ups collapsing. Whole-body moves such as jumping jacks and high knees are spaced through the list to keep your heart rate up.
Does the 7 minute workout work
It works as a short, hard session when it is done hard. The authors describe the target effort as about 8 on a 10-point discomfort scale, so each 30 seconds should feel difficult by the end. Done at a comfortable pace it is a pleasant mobility break and not much more.
One circuit is the minimum version. The authors say the circuit can be repeated two or three times, which is why this page has chips for 2 and 3 circuits with a minute between them. This is general guidance for healthy adults. If you have a heart condition, joint problems, or have not exercised for a long time, ask a doctor before trying a high-intensity circuit like this one.
Common mistakes
- Coasting. The short length only makes sense at high effort, around 8 out of 10 by the end of each exercise.
- Racing through reps with poor form. Count clean reps: chest low on push-ups, thighs level on the wall sit, knees tracking over toes on squats and lunges.
- Using a chair that moves. Dips and step-ups on a sliding or folding chair are how people fall. Brace it against the wall.
- Changing the order. Swapping exercises around puts two leg or two arm moves back to back and removes the built-in recovery.
- Holding your breath in the wall sit and planks. Breathe steadily through the holds.
Questions people ask
What are the 12 exercises in the 7 minute workout?
In order: jumping jacks, wall sit, push-ups, abdominal crunches, step-ups onto a chair, squats, triceps dips on a chair, plank, high knees running in place, lunges, push-ups with rotation and side plank. Each lasts 30 seconds with 10 seconds of rest.
Is the seven minute workout really seven minutes?
Close. Twelve exercises of 30 seconds are 6 minutes of work, and the eleven 10-second rests add 1 minute 50 seconds, so one circuit is 7 minutes 50 seconds. The original article describes it as about 7 minutes because it allows transitions of 10 seconds or less.
How many times a week should I do the 7 minute workout?
The original article does not fix a weekly number. Because the effort is high, many people do it on alternate days and walk or rest on the days between. Start with one circuit and add a second when one feels manageable.
Can beginners do the 7 minute workout?
Yes, with the easier options in the table: knee push-ups, shallow squats, marching in place of high knees and a knee plank. Keep the 30-second timing and build toward the full versions.
Can I change the 30-second timing on this timer?
Not on this page, which follows the published protocol and has no steppers. The interval timer lets you set any work time, rest and number of rounds.