7-Minute Workout Challenge

7-Minute Workout Challenge

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Happy Monday again! The latest Monday Morning Challenge is with the Official 7-Minute Workout App which provides fast, simple, science-based ways to work out anywhere, anytime with minimal equipment required. 

What Is a 7-Minute Workout?

A 7-minute workout was invented to improve strength and cardiorespiratory fitness for people:

  • who are busy
  • who do not have access to exercise equipment
  • and who are not able to be consistent with longer workouts

The 7-minute workouts typically alternate between 30 seconds of high-intensity exercise and 10 seconds of rest. The exercises use only your body weight, a chair, and a wall to target 12 major muscle groups.

7-Minute Workout

  1. Jumping jacks
  2. Wall sit
  3. Push-ups
  4. Abdominal crunches
  5. Step up onto a chair
  6. Squats
  7. Triceps dip on a chair
  8. Plank
  9. High knees, running in place
  10. Alternating lunges
  11. Push-ups with rotation
  12. Side plank, each side

(the exercises are performed for 30 seconds, each with 10-second rest periods in between)


Initially published in the American College of Sports Medicine’s Health and Fitness Journal, the 7-minute workout has been shown to have surprisingly effective results. This kind of workout benefits both weight loss and endurance, especially for those with limited time.

These high-intensity interval training (HIIT) workouts typically feature 30-second on and 10-second off cycles that are particularly effective for fat loss because of excess post-exercise oxygen consumption (EPOC). The EPOC effect simply means that your body continues to burn calories even after your workout is over, providing maximum results with minimal effort.

Start today with the 7-minute workout challenge today! Don’t know how? Check out the Official 7-Minute Workout App.

More 7-Minute Workouts Challenges

Mr. Healthy & Ms. Exercise

Mr. Healthy & Ms. Exercise aggregates the best health and fitness websites for excellent training, supplements, food tips, and health & lifestyle improvement. To see and visit any of the websites, check out this page. Six Pack Saturday lists bring tips & tricks about health, fitness, and diet. Or check out the Tumblr archive or Pinterest Boards. Let us know your feedback on the 7-Minute Workout Challenge post, thank you! ❤️

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  1. Thanks for inspiration for a short workout, I’m pretty busy dad, so this helps. Keep up the good work, Mr. Healthy! Ben

    1. Thank you so much Ben for your kind words. Keep working out, Dad, and all the best to you and your family! We’re here to help 🙂

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