Scientific 7-Minute Workout
Intense   Ic_time_32x32 07:10    Target_32x32 Full Body    Ic_workout_dumbbell_32x32 Wall, Box or Step, Bench
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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Exercises

1 round of:
Jumping Jacks
Jumping Jacks

30 seconds
Rest
Rest

10 seconds
Wall Sit
Wall Sit

30 seconds
Rest
Rest

10 seconds
Push-Ups
Push-Ups

30 seconds
Rest
Rest

10 seconds
Crunches
Crunches

30 seconds
Rest
Rest

10 seconds
Step Ups
Step Ups

30 seconds
Rest
Rest

10 seconds
Squats
Squats

30 seconds
Rest
Rest

10 seconds
Bench Dips
Bench Dips

30 seconds
Rest
Rest

10 seconds
Elbow Plank
Elbow Plank

30 seconds
Rest
Rest

10 seconds
Traveling High Knees
Traveling High Knees

30 seconds
Rest
Rest

10 seconds
Push-Up and Rotation
Push-Up and Rotation

30 seconds
Rest
Rest

10 seconds
Right Half Side Plank
Right Half Side Plank

15 seconds
Left Half Side Plank
Left Half Side Plank

15 seconds

Appears In


Workout Discussion

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
23 Sep
29 May
tres très facile
09 Apr
07 Mar
It's easy, but after repeating twice you'll feel like a fountain. recommended for a warmup, i guess.
30 Oct
There's a new advanced seven minute workout reported this week. Hope Skimble can add that soon
17 Oct
I like this very much and it is my top list, do it frequently.
14 Oct
Good, but not intense. Moderate would be the correct category.
02 Oct
Easy but efficient