The Scientifically Designed 7-Minute Workout Challenge

The 7-Minute Workout Challenge As Seen On New York Times

You probably heard about the 7-Minute Workout that’s been buzzing around the web and are wondering if it’s worth the hype. 

Since published on New York Times in Spring 2013, it’s been the go-to workout from anyone from a Fortune 500 CEO to a new (and super busy!) stay at home mom. 

In this post, we’ll look at the science behind the “scientifically designed” 7 minute workout and see the effectiveness. 

This plan claims that by using 12 bodyweight exercises for only seven minutes per day, you can build lean muscle tones and lose excess body fat. But, does it live up to its hype as being a sort-of ‘miracle’ fitness routine? Below is a brief overview of the plan and the research behind it.

Chris Jordan, Director of Exercise Physiology at Human Performance Institute (HPI) in Orlando, FL is the creator behind the ever-popular 7 Minute Workout. 

The 7-Minute Workout Challenge

The 7Minute Workout Challenge is a workout that involves (HICT) short for high-intensity circuit training for a full 7 minutes, consisting of 12 bodyweight exercises.

Each move is performed for roughly 30 seconds and follow 10 seconds of rest after each exercise. The entire circuit is under 7 minute.

The 12 Bodyweight Exercises Are as Follows:

Perform each exercise for 30 secondsfollowed by a 10 second rest.

1.Jumping Jacks

2. Wall Squat

3. Push-Ups

4. Crunches

5. Step-Ups

6Body-weight Squat

7. Triceps Dips

8. Plank

9. High Knees

10. Lunge

11. T-Push-Ups

12. Side Plank

It’s time to reveal the round-up of this highly acclaimed workout.

Does the 7-Minute Workout Work?

The creators agree that performing high-intensity training exercises for just a few minutes a day is just as beneficial as running or riding a bike for several hours.

Jordan and Brett Klika also states that you must perform these moves at the maximum capacity in order to produce results in a short period of time.

They also claim that this routine fulfills the American College of Sports Medicine (ACSM) guidelines for vigorous physical activity, which combine both cardio and resistance training into one. 


This Seven Minute Workout Challenge includes popular bodyweight exercises such as squats, push-ups, lunges, old school calisthenics like jumping jacks and running-in-place, and core strengthening exercises such as plank.  

As for the targeted body parts, this workout works your entire body from arms to legs leaving no part untouched.

7-Minute Workout Challenge

Have you tried the 7-Minute Workout Challenge? We would love to hear your feedback. Leave us a comment below to let us know.

Works cited:

  1. “Quantity and Quality of Exercise for Developing and Maintain… : Medicine & Science in Sports & Exercise.” LWW. N.p., n.d. Web. 30 July 2015.
  2. “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum R… : ACSM’s Health & Fitness Journal.” LWW. N.p., n.d. Web. 30 July 2015.
  3. “The Scientific 7-Minute Workout.” Well The Scientific 7Minute Workout Comments. N.p., 09 May 2013. Web. 30 July 2015.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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