The 7-minute workout includes 12 exercises that target all major muscle groups. Though, the most popular apps include the Johnson and Johnson “Official 7 Minute Workout” and “7 Minute Workout: Fitness App” by Fast Builder Limited.Īlternatively, you can perform your own 7-minute workout by grabbing a timer and following the traditional 7-minute workout, which I’ve included later on in this article. If you prefer to follow along with a workout instructor, there are many apps to choose from. Though it’s called the 7-minute workout, the creators of the workout intended for users to perform it 2–3 times, meaning if you do it the intended time, it’s really more like 14 to 21 minutes in length ( 1). You only need a chair (or bench) and wall, meaning you can perform the workout anywhere and anytime. Most versions of the 7-minute workout include 12 exercises that target your main muscle groups, including your core, legs, glutes, back, and arms. The 7-minute workout is a quick and convenient full-body workout that targets all major muscle groups while also raising your heart rate for a well-rounded workout. Since its initial release, there are many versions of the 7-minute workout, including numerous apps that will guide you through a 7-minute workout on demand. The goal of the 7-minute workout is to combine strength, endurance, and aerobic training into one easy-to-perform workout that can help support weight loss and improve metabolic health ( 1). Be easily transitioned to minimize rest time.Interactive with available equipment and space.Be safe and appropriate for all participants.Be easily modified to increase or decrease the intensity.Establish a balance of strength throughout the body.Use large muscles to create resistance and aerobic intensity.
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