The 7-Minute Workout
Thirty seconds on, ten off, round a room with a chair in it.
Coach's note
Work through the list in order — that is one round — then go again. One round is the original seven minutes; three is where it is meant to end up. The original's push-up with rotation is folded into the push-ups. Hard, at about 8 out of 10.
The session
- 1
Jumping Jack
3 sets · 30s · rest 10s
The oldest warm-up there is. Light on the feet.
- 2
Wall Sit
3 sets · 30s · rest 10s
Back flat to the wall, thighs parallel to the floor. Hold.
- 3
Push-Up
3 sets · 30s · rest 10s
Hands under shoulders, body in one line. Knees down to scale it.
- 4
Sit Up
3 sets · 30s · rest 10s
Full range trunk flexion.
- 5
Chair Step-Up
3 sets · 30s · rest 10s
Step onto a sturdy chair, stand tall, step down. Alternate the lead leg.
- 6
Air Squat
3 sets · 30s · rest 10s
Hips below knees, heels down, chest up.
- 7
Chair Dip
3 sets · 30s · rest 10s
Hands on the chair edge behind you, elbows back, lower to 90 degrees.
- 8
Plank
3 sets · 30s · rest 10s
Anti-extension core hold.
- 9
High Knees
3 sets · 30s · rest 10s
Running on the spot, knees to hip height.
- 10
Alternating Lunge
3 sets · 30s · rest 10s
Step forward, back knee to the floor, push back. Alternate legs.
- 11
Side Plank
3 sets · 30s · rest 10s
Lateral trunk stability. Stack the hips.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start The 7-Minute Workout as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Conditioning workouts
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