The 7-Minute Workout That's Scientifically Proven to Work

9 minute read

You want to stay in shape and work out, but there is never any time in your day. Between work, responsibilities, chores, and errands, your day ends up a blur from breakfast to bedtime.  

We all understand how important it is to eat healthy and stay in shape, so discovering a workout that can fit into your day would be an amazing discovery. Thankfully, the end of the rainbow is here, and there is a new, simple, and effective workout that can fit right into your busy day.

7-Minute Miracle

The biggest challenge with working out is finding time to go to the gym. What if you can get an effective workout session without the need for equipment?  

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This 7-minute workout plan is packed full of the right exercises to keep you healthy and in shape, doesn’t require a gym, and can be done at any point during your busy day. Because it only takes 7 minutes, you don’t have to get up extra early to squeeze it in or stay up late.  

The theme of today’s world is “faster is better,” and science now supports a super-effective, high-intensity workout that delivers results in only seven minutes a day.

Senior woman working out in the park

This is what is known as a core exercise, meaning it strengthens the muscles making up the core of your body. Core exercises have myriad benefits, from injury prevention to relieving lower back pain.

To be more accurate, you only need to do these high-intensity interval sessions every other day, because your body will need a rest.  

You can, however, get these done in the comfort of your own home and do not need to fret over being in a gym. While this seven-minute session will not magically transform your body overnight, you will notice differences in your overall health and well-being.  

The Routine

The idea is to perform each of the exercises at high intensity for 30 seconds. High intensity means you should be exhausted at the end of each one, having given it your all.  

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For the static exercises, such as the Plank and Wall Sit, hold each position for 30 seconds. When an exercise targets two sides (arms or legs), make sure you alternate each side for 30 seconds.

Always rest for 5 seconds between each exercise, and then repeat the entire circuit two or three times, depending on your time availability and endurance level.

The Jumping Jack: This may be a classic exercise, but you need to do it fast.  Start with your feet hip-width apart. Jump your feet open as you raise your arms above your head to form an “X.”

Jump your feet back together and lower your arms. Repeat this for the allotted time with as much intensity as you can.  

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Wall Sit: Stand with your back against the wall and walk your feet away from the wall as you slide down. Lower your body until your hips, knees, and ankles are at 90-degree angles.  

Make sure you engage your core throughout this exercise to keep your lower back against the wall firmly.

Push-Up: Start in a high plank position with your wrists under your shoulders and your core engaged. Lower your chest to the floor making sure to keep your legs, hips and back in a straight line. Press into your palms to lift back up and repeat for the allotted time.

A trainer helps an older woman work out in the gym

Crunch: Lie face up on the floor with your knees bent and arms reaching straight out. Press your back into the floor, engage your core muscles, and lift your shoulder blades off the floor and slightly forward.

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Step-Up: Start by facing a chair and lifting your right foot onto the seat. Press your heel to lift your body weight onto the chair, balancing on your right leg. Slowly lower back down to the floor, switch your legs, and repeat.

Squat: Stand with your feet a little wider than hip width, with your hips stacked over your knees and your knees over your ankles. Hinge at your hips and send your hips back, bending your knees to lower your body.

Keep your chest lifted and lower to at least 90 degrees. Rise and repeat.

Triceps Dip: Sit at the edge of a chair and place your hands on the edge just to the outside of your hips. Walk your feet out a few steps, sliding your butt off the chair and straighten your arms.  

Bend your elbows and lower your body until your arms are bent at about a 90-degree angle. Press back into the chair to lift and straighten yourself to the starting position.

Plank: Place your hands directly under your shoulders, engage your core and squeeze your glutes to stabilize your body. Be sure to keep your neck and spine neutral, and your head should be in direct line with your back. Hold the position for the desired time and rest.

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High Knees: Start in a standing position with your feet hip-width apart. Engage your core and use your lower abs to lift and lower one knee at a time as if running in place.  

You want to bring your knees to the same height as your hips to really get the desired effect, keeping your thighs parallel to the floor. Try not to lean back during this exercise.  

Stay on the balls of your feet and alternate your legs as fast as you can.

An older couple laugh as they work out in the nature

Lunge: Stand tall to begin, then take a big step forward with your right leg, lowering your body until the right thigh is parallel to the floor and your right shin is vertical. Be careful not to let your knee go past your toe.

Press into your right heel to drive back up to the starting position and repeat for the other leg. Continue alternating legs for the desired amount of time.

Push-Up with Rotation: Start in a high plank position and lower your body. Press back to perform a push-up.

From the high plan, shift your weight to the left arm and rotate your body to the left side.

Hold side plank for one count keeping your hips high. Return to the starting position, perform a push-up and repeat to the right side, then continue to alternate.

Side Plank: Lie on one side with your legs and feet stacked on top of one another. Lift your hips to prop your body up on your elbow making sure to keep your feet stacked.

Press your forearm into the ground to keep your torso and hips in a straight line. Hold for the allotted time and then switch sides to repeat.

The Bottom Line

A quick workout can be the fitness solution you’ve been looking for, but you will still need to perform it regularly in order for it have a real effect on your health. Be sure to schedule out your workout days, that way you can be more strict about regularity.

And remember, you don’t have to perform all the exercises here every time. There is a good variety here, which you should take advantage of to keep your workouts from getting too boring.

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