7 minute workout a day to keep the doctor away

Updated: Feb 18

Now let’s just be honest here for a minute.


The majority would decide on numerous occasions that they are going to exercise, eat right and get fit or back into shape again. And that lasts a few days before their motivation and commitment go down south.


Are you one of the majority? Well then keep scrolling. This article is just for you.


If you are struggling to get your daily exercises done, mostly feel depleted throughout the day and lack self-motivation to accomplish tasks throughout the day, the 7-minute workout may be just what you need! Now, if you haven’t already heard, let me tell you about the 7-minute workout.


What is the 7 minute workout?

The original 7 minute workout was designed by Chris Jordan, the Director of Exercise Physiology at the Johnson & Johnson Human Performance Institute. It consists of a set of high intensity workouts completed within a 7 minute timeframe with 10 second breaks in between each exercise. These workouts use body weight and therefore do not require any equipment except a chair and a wall. The workouts focus on your entire body.


The 7 minute workout consists of the following workouts:

  1. Jumping Jacks

  2. Wall sits

  3. Push-ups

  4. Abdominal Crunch

  5. Step-ups on chair

  6. Squat

  7. Triceps dips on chair

  8. Plank

  9. High knees/running in place

  10. Lunge

  11. Push-up and rotation

  12. Side plank



Is it safe for anyone?

If you are healthy and have no health complications, the 7-minute workout is safe for you. However, if you have any health issues such as heart disease, joint pains, Covid-19 or any other medical complications, it's best to consult a professional before you engage in any workouts.


How many calories does the 7 minute workout burn?

Based on a study done by the researchers at University of Wisconsin, La Crosse, a 7-minute workout will burn around 105 calories, that is 15 calories per minute.


How often should you do a 7-minute workout?

According to Shiron, strength & conditioning coach at Strive, the 7-minute workout should be done at least once a day and 5 times a week. He states that it is safe to practice it more than once a day where one session is a low intensity cardio workout and the other is a stretching routine. He recommends that beginners start up in this manner before shifting to high intensity workouts


Can you lose weight by doing a 7-minute workout?

Given that you are being consistent and incorporating a healthy diet to it, yes, the 7 minute workout can help you shed weight and even keep it off.


7 Minute Workout for Beginners

We, at Strive, believe getting started is more important than being right! If you’re someone who struggles to find time to workout, a 7 minutes workout is the perfect way to start. Sure, it sounds like it’s too short for a workout. But a morning 7 minute workout can:

⏳ Add in your daily dose of fitness moves into your busy schedule

⚡ Give you a great energy boost to carry you through the day

✅ Make you feel accomplished

💪🏽 Train you to be consistent


The Strive 7-to-Seven Workout

At Strive, we have customized the original 7 min workout to something more suitable for a beginner. When we say beginner, this is ideal if you’re someone who:

  • Works from home

  • Sits in front of a computer/monitor for more than 8 hours a day

  • Hasn't done any physical activities for at least 3 months

The workouts are in a sequence where it is practically doable for the average person struggling to get in their daily dose of physical work.



Is the 7-Minute Workout Enough?

According to the research put out by the US Department of Health and Human Services, an adult must put out at least 150 - 300 minutes of workouts per week. That is 2.5 - 3 hours.


The 7-minute workout is a great place for you to start if motivation and self-discipline is what you are looking for. However, in the long run, a 7-minute workout isn’t going to cut it. It is important to make sure that we get the right amount of physical fitness into our routine to keep fit and stay healthy. So when you feel like the 7-minute workout isn’t challenging to you anymore, you can switch to a more intense routine.


We hope this article has been insightful to you. We would love to hear your feedback and opinions.



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