The 7-Minute Workout

What is it about?

Exercising on a regular basis is one of the most important habits of a healthy lifestyle. It contributes to keeping good physical health, can improve sleep quality, mood, memory, help to relax, reduce anxiety… But it can be time-consuming and difficult to schedule in a busy life.

If you have a tight schedule and can’t hit the gym, try the 7-minute workout. All you need is a chair, a wall and 15 minutes.

The program consists of 12 thirty-seconds long exercises, with a ten seconds rest between each.

Start with a 5 minute warm up to put your muscles in condition. Then jump in for 7 minutes of intense workout, each exercise separated by 10s breaks. Finish with 3 minutes of gentle stretching and a glass of water to rehydrate your body.

Specially designed to train all your body parts homogeneously at high-intensity, these exercises help to strengthen muscles and burn calories, in a short time span, using only your body weight.

You can easily raise the difficulty by putting more or less intensity and speed in the exercises, depending on your training level. Remember to be fully focused on your body movements to avoid bad positions, especially if you’re a beginner.

Last but not least, there are plenty of apps and videos to help you time your sessions. Check out our selection in the “Learn More” section.

If you have back problems, ask your physician before trying the 7-minute workout

Take action

  • Warm up your body for five minutes (use your phone timer)
  • Perform the following sequence
  • Gently stretch for 3 minutes
  • Drink a glass of water to rehydrate
  • If you have time and enough training, you can do another 7 minute loop after a 3 minute break
  • Recommended frequency: three to five times a week


  • All-in-one workout session in 7 minutes (15min with warm up and stretching)
  • Efficient calory burning
  • Keep good muscle mass and body line
  • Can be done anywhere
  • Adapted to all levels


  • One 7 minute workout every other day for 2 weeks
    LET'S GO
  • One 7 minute workout every day for 2 weeks
    LET'S GO
  • Two 7 minute workout every day for 2 weeks
    LET'S GO

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