In today’s busy world, finding time for exercise can be challenging. Some fitness experts claim you can get all the exercise you need in just 7 minutes a day. But is this really enough?
What does the research say about 7 minutes of exercise?
The 7 minute workout is based on high-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by brief rest periods. Research shows HIIT can be effective for building cardiovascular fitness and muscle strength.
One study found 7 minutes of HIIT performed 3 times per week for 12 weeks resulted in improvements in cardiovascular health similar to longer endurance training sessions. Participants saw improvements in VO2 max (a measure of endurance capacity), blood pressure, and body composition.
Another study had participants do either 4 minutes or 7 minutes of TABATA HIIT (20 seconds of intense exercise followed by 10 seconds of rest). After 6 weeks, both groups saw similar improvements in aerobic capacity and lower body muscle endurance.
Other research confirms doing as little as 7 minutes per day of resistance training exercises can improve strength. In one study, participants who performed 7 minute resistance training circuits 3 times per week for 8 weeks gained strength.
Benefits of the 7 minute workout
Here are some potential benefits of committing to just 7 minutes of exercise per day:
- Builds cardiovascular fitness
- Increases muscle strength and endurance
- Burns calories and boosts metabolism
- Can improve cholesterol levels
- Lowers blood pressure
- Requires minimal time commitment
The short duration makes the 7 minute workout accessible to most people. You don’t need any equipment as it can be done anywhere with just bodyweight exercises. It’s a time efficient way to get some exercise.
Downsides of only doing 7 minutes
While 7 minutes is better than nothing, it may not provide all the benefits of a longer workout. Potential downsides include:
- Only provides limited cardiovascular benefit
- Not enough to build muscle strength maximally
- High intensity may not suit all fitness levels
- Not enough to burn maximum calories
- Doesn’t provide benefits of longer aerobic exercise sessions
Experts recommend 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise per week for optimal health. Seven minutes a day totals only 49 minutes per week, far below these recommendations.
Is 7 minutes per day enough for weight loss?
While 7 minutes of high intensity exercise can burn calories, it may not create enough of a deficit for significant weight loss. However, combined with a healthy diet, 7 minutes per day can contribute to losing weight. But for most people, more than 7 minutes of exercise is recommended for substantial weight loss.
Calories burned in a 7 minute HIIT workout
On average, a 125 pound person burns approximately:
- 71 calories during a 7 minute HIIT workout
- 94 calories during a 10 minute HIIT workout
- 118 calories during a 15 minute HIIT workout
So you can burn 20-50% more calories by extending your workout beyond 7 minutes. But weight loss ultimately comes down to expending more calories than you consume.
Muscle gain with 7 minutes of exercise per day
Gaining muscle requires challenging strength training 2-3 times per week. While 7 minutes of HIIT or bodyweight exercises can help build some muscle, it likely won’t maximize muscle growth. Longer strength training sessions targeting each muscle group are needed for optimal muscle gain.
That said, research does confirm short circuit-style resistance training programs with 7 minutes of exercise per session can increase muscle strength. So some muscle gain is possible, but likely modest at just 7 minutes per day.
Customizing a 7 minute workout
The good news is 7 minute workouts can be customized to suit your personal goals. Here are two options for how to structure your 7 minute routine:
Option 1: HIIT cardiovascular & strength workout
Choose one exercise from each category and perform for 30 seconds, followed by 30 seconds of rest. Repeat for a total of 3 rounds.
| Category | Exercise Options |
|---|---|
| Warm up | Jumping jacks, knee raises, butt kicks |
| Lower body | Squats, lunges, calf raises |
| Upper body | Pushups, planks, burpees, mountain climbers |
| Core | Crunches, bicycle crunches, knee to elbow |
Option 2: Strength & muscle building focus
Choose one exercise from each category and perform for 45 seconds, followed by 15 seconds of rest. Repeat 2 rounds.
| Category | Exercise Options |
|---|---|
| Legs | Squats, lunges, calf raises |
| Back | Superman’s, good mornings |
| Chest | Push ups, dips |
| Arms | Tricep dips, bicep curls, shoulder press |
| Core | Crunches, bicycles, planks |
Customize your 7 minute routine to favor Cardio, strength training or both. Change up the exercises to work different muscles and keep challenging yourself as you get fitter.
Sample 7 minute HIIT workouts
Here are two popular 7 minute workout routines you can try at home:
New York Times 7 minute workout
This HIIT workout cycles between 12 exercises, performing each one for 30 seconds with a 5 second break in between. It combines cardio and full body strength training for a comprehensive workout in just 7 minutes.
| Exercise | Intensity |
|---|---|
| Jumping jacks | Moderate |
| Wall sit | Moderate |
| Push up | Challenging |
| Crunches | Moderate |
| Step up onto chair | Moderate |
| Squat | Moderate |
| Triceps dip on chair | Moderate |
| Plank | Challenging |
| High knees running in place | Vigorous |
| Lunge | Moderate |
| Push up & rotate | Vigorous |
| Side plank | Challenging |
Johnson & Johnson Official 7 minute workout
This routine also cycles between 12 exercises, with the same 30 seconds work, 5 seconds rest interval pattern.
| Exercise | Intensity |
|---|---|
| Jumping jacks | Moderate |
| Wall sit | Moderate |
| Push up | Challenging |
| Abdominal crunches | Moderate |
| Step up onto chair | Moderate |
| Squat | Moderate |
| Triceps dip on chair | Moderate |
| Plank | Challenging |
| High knees running in place | Vigorous |
| Lunge | Moderate |
| Push up and rotation | Vigorous |
| Side plank | Challenging |
Warm up and cool down
It’s important to properly warm up and cool down when exercising to prevent injury. Here are some options to bookend your 7 minute workout:
Warm up ideas
- 2-3 minutes of light cardio (marching or knee lifts)
- Dynamic stretches for major muscle groups
- Gradual build up of exercise intensity
Cool down ideas
- 2-3 minutes of light cardio
- Gentle full body static stretches
- Foam rolling major muscle groups
Warm up and cool down stretches will make the workout more effective and comfortable.
How to make a 7 minute workout more challenging
Once your fitness improves, make your 7 minute workout harder with these tips:
- Increase resistance – add weights, resistance bands
- Reduce rest time between exercises
- Increase number of exercise repetitions
- Perform exercises more slowly with full range of motion
- Upgrade to more difficult exercise variations (eg. regular to decline pushups)
Should you exercise 7 minutes every day?
Consistently working out is key, so exercise 7 minutes daily rather than longer workouts 1-2 days per week. But also include some longer 20-60 minutes sessions for optimal health.
Aim to do 7 minutes of exercise most days of the week as a baseline, fitting in longer workouts 2-3 times per week when possible. This provides both cardiovascular and strength training benefits.
Who is the 7 minute workout good for?
The 7 minute workout is ideal for people who are:
- Busy with limited time for exercise
- New to working out and building fitness
- Getting back into exercise after a break
- Short on space and equipment for exercise
- Looking to add intensity to routine with HIIT
- Happy with modest fitness gains, not extreme
Almost anyone can complete 7 minutes of exercise per day, so it’s very accessible. But it may not satisfy very fit individuals looking for maximum gains.
Is a 7 minute workout enough to get in shape?
While 7 minutes per day can provide some benefits, most people will need more exercise to really get in shape. To boost cardiovascular fitness, a combination of HIIT and steady state cardio is ideal. And building muscle requires strength training all major muscle groups 2-3 times per week.
For significant fitness improvements, include 7 minute daily workouts as a baseline habit, but also add some longer and more challenging workouts into your routine several days per week.
Conclusion
In conclusion, a 7 minute workout is better than no workout at all. For busy people or beginners, it’s an accessible way to exercise and achieve some health and fitness benefits. HIIT style 7 minute workouts can boost cardiovascular fitness, endurance and strength when done regularly.
However, 7 minutes per day is likely not enough exercise for most people to get truly fit. While a good baseline habit, longer workouts and greater weekly exercise volume is recommended for substantial fitness gains and weight loss. For optimal health and physical performance, 7 minute workouts are likely most effective when combined with additional exercise 2-3 days per week.
