Be Fit,

Step It Up! Try This 7-minute Workout That Science Says Actually Works

7 minute workout

Could it really be true that the most hyped 7 minutes or even 4 minutes workout gets the same benefits as slogging it out at the gym or in our step aerobics class?

Yes, studies have shown that doing short bursts of intense workout can give the same metabolic & cardiovascular benefits as doing less intense exercise for longer duration.

So, doing these short-interval high-intense exercises can not only burn excess fat but also improves heart condition and insulin sensitivity, one of the main culprits in type-II diabetes.

Designed with ease, effectiveness and fun in mind, you can do this 7 minute workout anywhere.

This workout is a set of 36 exercises & 12 additional workouts that alternately use the large muscle groups to allow proper recovery for each group.

We take you through each move step-by-step, ensuring you get the most out of every minute. If you’re new to exercise or just want a little more, add a few of the exercises to your training routine.

For a full-body workout in just 7-minutes – add the complete set! 

Safety Guidelines

Remember to consult your physician for medical clearance prior to starting any exercise program. If you experience any abnormal response such as muscle, joint, or bone pain, chest pain or tightness, shortness of breath and discontinue workout & seek medical attention.

Perform as many reps as you can within 30 seconds & take 5-second break in between the exercises. Repeat the circuit 2 to 3 times, if necessary.

Jumping Jacks

Stand with feet together and hands by your side. In one motion, jump your feet out to the side and raise your arms above your head. Reverse to the starting position. Repeat.

Wall Sit

Stand with your back against a wall. Slide your back down the wall until your hips and knees bend at a 90 degree angle. Keep your feet at with head, shoulders, back against the wall. Hold.


Position hands slightly wider than shoulders. Extend legs back, keeping your body in a straight line. Bend your elbows and lower yourself until elbows are at a 90 degree angle. Push back up through hands to starting position. Repeat.

Abdominal Crunch

Lie on back with knees bent, feet on the floor. Hold arms out in front of you, chin tilted slightly towards chest. Curl up and forward so head, neck and shoulders lift o oor. Hold then lower slowly back down. Repeat. 


Position chair/stool in front of you. Stand with feet hip width apart, hands on hips. Step onto seat with one foot, then bring the other foot up next to it. Step back with leading foot then bring other foot down next to it. Repeat, alternating leading foot. 


Stand tall, feet hip width apart. Lower your body by pushing your hips back and bending your knees while raising your arms in front of you for balance. Reverse to the starting position. Repeat.

Triceps dip on chair

Sit in a chair holding onto front edge with both hands. Slide your bottom o the seat and hold yourself up with arms straight. Lower your body by bending your elbows to 90 degree angle. Then slowly straighten your arms. Repeat.


Position hands slightly wider than shoulders. Extend legs back, keeping your body in a straight line with your head in line with your back. Hold the position.

High Knees

Stand with feet hip width apart and hands by your side. Jump from one foot to the other while lifting your knees to hip height, arms following with the motion. Repeat. 


Stand with hands on hips, shoulders back. Step forward with one leg and lower body until front knee is bent to 90 degrees. Push yourself back up and repeat with other leg. 

Push-up & Rotation

Begin in push-up position. Slowly lower your body until elbows are bent at 90 degrees. Push-up and rotate your upper body and extend your arm upwards. Return to starting position and repeat on other side.

Side Plank

Lie on one side with your legs stacked on top of one another. Prop your body up on your elbow while keeping it in a straight line. Hold the position. Switch sides and hold again.


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