The 7-minute workout is a circuit of 12 bodyweight exercises, each done for 30 seconds with about 10 seconds of transition, using only a wall and a chair. It works as a quick, high-effort burst of training that improves fitness better than doing nothing, but one round on its own falls well short of weekly activity guidelines. Its own authors suggested repeating it two or three times. Here's the full routine, what it can and can't do, and how to adjust it to your level.
Where the 7-minute workout comes from
The routine became famous after a 2013 article in the ACSM's Health & Fitness Journal by Brett Klika and Chris Jordan of the Human Performance Institute in Florida. Their idea was to combine high-intensity interval training with bodyweight strength exercises in a format busy people could do anywhere.
A few design principles explain the exercise order:
- Alternating muscle groups. A lower-body move is followed by an upper-body move, then a core move, so one area recovers while another works. That lets you keep the rest periods very short.
- High intensity. The authors intended the work to feel hard, around 8 out of 10 effort. At an easy pace, 7 minutes is just 7 minutes of light exercise.
- Repeatable. The circuit was designed to be repeated 2 to 3 times, giving a total session of roughly 15 to 20 minutes.
The 12 exercises, in order
Do each for 30 seconds, then take about 10 seconds to move to the next. Do a short warm-up first; our 5-minute warm-up is ideal.
- Jumping jacks. Jump your feet wide while raising your arms overhead, then back together. Land softly on the balls of your feet.
- Wall sit. Back flat against a wall, slide down until your knees are close to 90 degrees, knees over ankles. Hold.
- Push-ups. Hands slightly wider than shoulders, body straight from head to heels, lower your chest towards the floor. Use knees or an incline if needed; see how to do a push-up.
- Abdominal crunches. On your back, knees bent, curl your shoulders off the floor using your abs rather than pulling on your neck.
- Step-ups onto a chair. Use a sturdy chair against a wall. Step up with one foot, drive through the heel to stand fully on the chair, step down, alternate legs.
- Squats. Feet shoulder-width apart, sit back and down, chest up, stand tall.
- Triceps dips on a chair. Hands on the edge of the chair behind you, bend your elbows to lower your body, press back up. Keep your hips close to the chair. Our chair dips guide covers safe form.
- Plank. Forearms on the floor, elbows under shoulders, body in a straight line, glutes tight.
- High knees / running in place. Drive your knees up to around hip height while pumping your arms.
- Lunges. Step forwards and lower until both knees are around 90 degrees, push back up, alternate legs.
- Push-up and rotation. Do a push-up, then rotate into a side plank with one arm reaching to the ceiling. Return and alternate sides.
- Side plank. On one forearm, hips lifted in a straight line. Do 15 seconds per side.
Does the 7-minute workout actually work?
It depends what you want from it.
What it does well: High-intensity interval training in general is well established as an effective way to improve cardiovascular fitness in a short time, and this routine also includes real strength exercises. For someone who's currently inactive, doing it consistently several times a week is a meaningful step up. It's also a great "minimum dose" for busy days, so a hectic week doesn't mean zero training.
Where it falls short:
- Total volume. One round of 7 minutes, even daily, adds up to under an hour a week. The WHO recommends 150 to 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, per week, plus muscle-strengthening on at least two days. Doing 2 or 3 rounds, plus walking, gets you much closer.
- Intensity is the whole point. Most people don't actually push to 8 out of 10. Done at a comfortable pace, the benefits shrink.
- Strength progression is limited. Thirty seconds of squats or wall sits gets easy for a fit person, and the format doesn't build in a way to add difficulty.
- Not ideal for total beginners. Jumping jacks, push-ups and push-up rotations at high intensity can be too much for someone who's very deconditioned or carrying joint pain.
In short: it's a solid tool, not a complete program. Use it as a quick session or as one part of a broader weekly plan.
Beginner modifications
If the original feels like too much, keep the structure and swap in easier moves:
- Jumping jacks: step-jacks (step one foot out at a time while raising the arms).
- Wall sit: hold a higher position, with knees bent less, or for 15 to 20 seconds.
- Push-ups: incline push-ups with hands on a counter or table.
- Crunches: dead bugs, which are kinder to the neck.
- Step-ups: use a low step or the bottom stair, and hold the railing.
- Triceps dips: bend your knees more and keep the range short, or swap for incline push-ups if your shoulders complain.
- Plank: from the knees.
- High knees: marching on the spot.
- Lunges: supported split squats holding a wall.
- Push-up and rotation: a side plank from the knees.
You can also use 30 seconds of work with 20 or 30 seconds of rest instead of 10. That's still a worthwhile session.
Making it harder
- Do 2 or 3 full rounds with 1 minute of rest between them.
- Increase work to 40 or 45 seconds.
- Use harder variations: jump squats, jumping lunges, decline push-ups, single-leg wall sit, plank with alternating leg lifts.
- Count reps per interval and try to beat your numbers each week.
If you enjoy this style, our 15-minute home workout gives you more time per exercise and is easier to scale, and our guide to HIIT for beginners explains how to structure interval sessions safely.
How to fit it into your week
A realistic plan for a busy person:
- 3 days a week: the 7-minute workout, 2 rounds (about 15 minutes with rest).
- 2 or 3 days a week: a 20 to 30-minute brisk walk.
- 1 or 2 days: rest or gentle stretching.
On a day when you have literally no time, one round is still better than none, and it protects your streak and your habit.
Safety notes
Because it's designed to be intense, the 7-minute workout isn't a good starting point for everyone. Check with a doctor first if you have heart disease, high blood pressure, are pregnant, have significant joint problems, or haven't exercised in a long time. Make sure your chair is sturdy and placed against a wall for step-ups and dips. Stop immediately if you feel chest pain, dizziness or pain in a joint.
FIThim's library includes several of these exercises with photos and short animated demos, which helps when you're not sure what a move should look like.
FAQ
Is the 7-minute workout enough on its own?
As a single round, not if you want to meet weekly activity guidelines. It's best used as a short, intense session repeated 2 or 3 times, or combined with walking and other activity.
Can you do the 7-minute workout every day?
Many people do, but if you're working at high intensity, a couple of easier days a week help you recover. Alternating it with walking or a lighter routine is a good approach.
Can the 7-minute workout help with weight loss?
It burns some calories and supports muscle, but weight loss depends mostly on your overall calorie balance. It works best alongside sensible eating and regular daily movement.
Do I need to warm up for a 7-minute workout?
Yes. Jumping into jumping jacks and push-ups at 8 out of 10 effort with cold muscles isn't pleasant or wise. Two to five minutes of easy movement first makes a real difference.