The proven 7-minute exercise routine for fast, effective fitness
Image credit: gabinvallet via Unsplash
The original 7-minute workout is a high-intensity circuit training routine designed to deliver maximum results in minimal time. Backed by scientific research, it combines aerobic and resistance exercises, such as jumping jacks, push-ups, and squats, performed in rapid succession with short rest intervals. This efficient, bodyweight-based approach can improve cardiovascular health, strength, and endurance, making it an accessible option for busy schedules and at-home fitness.
Source
Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment. ACSM’s Health & Fitness Journal 17(3):p 8-13, May/June 2013. | DOI: 10.1249/FIT.0b013e31828cb1e8
Additional Reading
https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-science-original/
https://archive.nytimes.com/well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/