The 7-minute workout: does it work?
The 7-minute workout does work as a quick, intense full-body session, especially if the alternative is no exercise at all. It will not replace longer training for big strength or fitness goals, but done hard, 3 or more times a week, it builds a habit, raises your fitness and trains every major muscle group.
By the MuscleOG team · Updated October 28, 2026
Where it comes from
The routine became popular after a 2013 article in the American College of Sports Medicine’s Health & Fitness Journal (Klika and Jordan) described a high-intensity circuit of 12 bodyweight exercises, each done for 30 seconds with about 10 seconds of transition. The idea: work hard enough, and a short session delivers meaningful benefit.
The routine
30 seconds of work, 10 seconds to switch, in this order:
| # | Exercise | Easier version |
|---|---|---|
| 1 | Jumping jacks | Step jacks |
| 2 | Wall sit | Sit higher on the wall |
| 3 | Push-ups | Knee push-ups |
| 4 | Crunches | Dead bug |
| 5 | Step-ups onto a chair or stair | Use the bottom stair |
| 6 | Squats | Sit-to-stand |
| 7 | Chair dips | Knees bent, shallower |
| 8 | Plank | Plank on your knees |
| 9 | High knees | Fast march |
| 10 | Lunges | Reverse lunges holding a wall |
| 11 | Push-up with rotation | Knee push-ups |
| 12 | Side plank | Side plank on your knees |
Use a sturdy chair against a wall for step-ups and dips.
What it can and cannot do
- Can: raise your heart rate, train every major muscle group, build a daily habit, and give real benefit on busy days.
- Cannot: replace the 150 minutes of weekly moderate activity health guidelines recommend on its own, or build a lot of strength once it becomes easy, because the exercises do not get harder.
- Key point: it only works if the effort is high. Done at a gentle pace, it is a warm-up.
How to get more from it
- Do 2–3 rounds (14–21 minutes) once one round feels manageable.
- Swap in harder versions over time: full push-ups → diamond push-ups, squats → jump squats.
- Add walking on the other days to reach the weekly activity target.
Common questions
Is 7 minutes a day enough to lose weight?
It burns relatively few calories on its own. Weight loss depends mostly on diet; the workout helps you keep muscle and build fitness while you lose. See our guide to losing weight with bodyweight training.
Can beginners do it?
Yes, with the easier versions and a slower pace for the first week. Stop if you feel dizzy or unwell.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.