Scientific 7-Minute Workout

Free Intense Workout

Scientific 7-Minute Workout

Intense Duration 7 minutes

Target Areas: Full Body

Equipment: Wall, Box or Step, Bench

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Description

This workout is based on the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal! It's a quick high intensity (max effort) workout that delivers the exercise benefits you'd expect from a long run & gym session! This HIIT workout includes body weight exercises, plus a few that utilize a sturdy chair, bench & wall. The human body is the best work of art AND science!

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Ultra Fitness Gear Plyo Box

Ultra Fitness Gear Plyo Box

Rep Fitness AB-511 Adjustable Weight Bench

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 1 round

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

Jumping Jacks

30 seconds

Rest

10 seconds

Wall Sit

30 seconds

Rest

10 seconds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Push-Ups

30 seconds

Rest

10 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

Crunches

30 seconds

Rest

10 seconds

Step Ups

30 seconds

Rest

10 seconds

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

Squats

30 seconds

Rest

10 seconds

30 seconds

Rest

10 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 seconds

Rest

10 seconds

Traveling High Knees

Traveling High Knees

30 seconds

Rest

10 seconds

Push-Up and Rotation

Push-Up and Rotation

30 seconds

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 seconds

Right Half Side Plank

Right Half Side Plank

15 seconds

Left Half Side Plank

Left Half Side Plank

15 seconds

Workout Discussion

30 Jul

At leas three in a row for an moderate exercise

20 Apr

Could have been longer, maybe another round after completing the exercises.

06 Sep

i would like more vocal indication, expecially for the transition from an exercise to another. thanks

05 Jul

@Kermit M If you think being sick is a lame excuse to not workout, you're lamer.

29 Dec

@mah tt

09 Aug

Do you think I could lose weight doing it every day with a healthy diet?

05 Jun

Great 😽😽😽

28 Feb

great warm up

17 Sep

Is it ok to do this as a warmup? Or is it too much for warmup?

01 Sep

A great #noexcuses workout. When short on time, not feeling well, or any other lame excuse, I love feeling the boost from this quickie. Thanks #skimble

All comments »

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Appears In

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Rep Fitness AB-511 Adjustable Weight Bench

Top Choice for this Workout

Rep Fitness AB-511 Adjustable Weight Bench

This fully adjustable weight bench is top quality, but not as expensive as their top of the line Blackwing bench.

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