The “Scientific 7-Minute Workout”

We’re fans of the “Scientific 7-minute Workout” that the American College of Sports Medicine developed. It’s a pretty stinkin good workout. In a short time it hits the major muscle groups and gets your heart rate up. It doesn’t require a ton of space or any equipment. We’re not going to claim any life-changing results from a 7-minute workout, but when time is tight, it’s our go-to option for squeezing in an efficient workout that’s way better than nothing. Of course, there’s nothing wrong with doing it 2 or 3 times if you’ve got extra time and build up the strength :)

The App

There are several app versions of this workout. Our favorite is the Free Wahoo Fitness 7-Minute Workout App.

the workout

Perform as many reps as possible of the following exercises in order for 30 seconds each. Rest for 5-10 seconds between exercises. Circuit can be repeated 2-3 times if desired.

Youtube Video

Prefer to work out to a video? Give this PopSugar version of the 7-minute workout a try.

You're busy, and the American College of Sports Medicine knows this, so it created a seven-minute, high-intensity workout for you to squeeze as much sweat as you can out of a short exercise session. To truly reap the benefits of this fitness quickie, the ACSM recommends doing three reps of the workout.

As with all of our suggestions, we encourage you to do your own experiments. Give the workout a try and see what you think.

Maybe it’s not your thing. Maybe it’ll be your new favorite workout.

What’s the BEST that could happen?