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.

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?