Can you really get a good workout in less than it takes to cook pasta? If you've heard of the 7-minute workout, you know it may be possible. There isn’t just one 7-minute workout, however; Many trainers have their own variations, and in 2013The New York Times put out a popular set of calisthenic moves that can be done in just seven minutes.
We spoke with celebrity fitness expert Juliet Kaska, a Vionic Innovation Lab member, about her own 7-minute workouts. And, Dane Miklaus, CSCS, Founder of WORK Training Studio in Irvine, California created a 7-minute workout for Lively you should try.
And remember: Jogging around the block for under 10 minutes, or doing your favorite moves for the allotted time also counts as a 7-minute workout.
Vital note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.
Does a 7-minute workout actually work?
A workout this short sounds too good to be true, right? Well, according to Kaska, "a 7-minute workout works 100 percent better than a zero-minute workout." She adds that depending on your goals, the effectiveness of a 7-minute workout will vary.
"If you're looking to compete in a bodybuilding competition, then no, the 7-minute workout will not work for your goals," she says. "Most of us are not competing in a bikini for the Ms./Mr. Olympia contest, but [instead] to look good and feel good in our body."
In the case of looking and feeling strong and healthy, she says that the 7-minute workout does work. Kaska's "Move for You" 7-minute workout is actually three 7-minute workouts; you could do one after the other for a total of 21 minutes, or you could try one 7-minute workout each day, seven days a week. This is true of any 7-minute workout.
How often should I do a 7-minute workout?
How often you perform a 7-minute workout will, again, depend on your fitness goals and how much time you have. Ideally, you should do at least one 7-minute workout every day. If your schedule won’t allow for that, on days where you have the extra time you could do three 7-minute workouts back-to-back, or one in the morning, one in the afternoon, and one in the evening. (These quick moves make for an energizing break from work if you need a pick-me-up that's not caffeine).
Kaska offers three 7-minute workouts: one that focuses on the core, one that’s HIIT, and one called "Mindful Movement."
"Because each of the three segments is a different focus and a different discipline, you can do one each day without having a rest day," she adds.
The Mayo Clinic exercise guidelines suggest either performing either 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. If you're doing a vigorous 7-minute workout (you should feel your heart pounding), then ideally you'd do one and a half 7-minute workouts each day to get to your weekly total of 75 minutes.
Pro Tip: Save this handy workout guide for easy access during your next sweat session!
Try This 7-Minute Workout
Work your full body in just 7 minutes with this pyramid style workout created by Miklaus. (Psst! See the exercise glossary at the end of the article to learn how to do each move.)
Does the 7-minute workout help you lose weight?
No amount of exercise can help you lose weight if you're taking in more calories than you're burning. If weight loss is your goal and you are mindful of your eating, and incorporating other movement throughout the day (such as taking walking breaks) then the 7-minute workout can aid in your weight loss goal. So, try to stay consistent with your workout and eat nutritious, filling foods whenever possible.
Again, 7 minutes of exercise is always better than none!
Exercise Glossary
Dumbbell Front Squat
Stand with feet hips-width apart, holding one dumbbell in each hand. Rest one dumbbell on each shoulder. Initiate the movement by sending the hips back as if you’re sitting back into a chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat.
Drop Squat
Stand with feet hips-width apart. Jump your feet out as you squat, reaching your right arm to the ground with left arm behind you. Jump feet back in to return to the starting position. Repeat, alternating which hand touches the ground.
Dumbbell Reciprocating Curl
Stand with feet hips-width apart and one dumbbell in each hand. Perform a biceps curl with one arm. As you lower the arm down, begin a biceps curl with the other arm. Continue the motion — one arm should be raising while the other is lowering.
Dumbbell Bent-Over Row
Stand with feet shoulder-width apart, knees slightly bent and a dumbbell in each hand. Hinge at hips and bend over to a 45-degree angle, keeping back straight. Engage your core and lift weights straight up, bringing arms no higher than parallel to the shoulders. Slowly lower down and repeat.
Push-Up
Start in a high plank position, with shoulders stacked directly over wrist. Bend elbows to lower your chest to the floor. Keeping your core engaged and hips in line with the rest of your body, exhale, and push back up to the starting position. Repeat.
Dumbbell Triceps Skull Crusher
Lie faceup on a bench or the floor. Hold one dumbbell in each hands above your chest with arms extended. (You can use one or two dumbbells depending on your fitness level and weights available.) Bend your elbows to lower weight to your temples, keeping elbows in.
V-Up
Lie faceup in a hollow-hold position, legs extended and your arms reaching above your head, biceps by your ears. Lift your head, shoulders, and legs off the floor and into a V position—your hands and feet should meet as close together as they can. In a controlled motion, return to starting position. Repeat
Superman
Lie facedown, with arms and legs outstretched. Keeping biceps by ears, slowly lift arms, legs, upper back and head off the ground, keeping neck neutral. Pause at the top, then lower back down. Repeat.
Plank-Up
Start in a high plank position. Keeping core engaged, lower your right forearm down to the ground, then left. Raise right arm up then left to return to starting position. Continue to alternate between forearm and high plank.
Push-Up
Start in a high plank position, with shoulders stacked directly over wrist. Bend elbows to lower your chest to the floor. Keeping your core engaged and hips in line with the rest of your body, exhale, and push back up to the starting position. Repeat.
Dumbbell Bent-Over Row
Stand with feet shoulder-width apart, knees slightly bent and a dumbbell in each hand. Hinge at hips and bend over to a 45-degree angle, keeping back straight. Engage your core and lift weights straight up, bringing arms no higher than parallel to the shoulders. Slowly lower down and repeat.
Dumbbell Reciprocating Curl
Stand with feet hips-width apart and one dumbbell in each hand. Perform a biceps curl with one arm. As you lower the arm down, begin a biceps curl with the other arm. Continue the motion —one arm should be raising while the other is lowering.
Dumbbell Squat
Stand with feet hips-width apart, holding one dumbbell at chest height. Initiate the movement by sending the hips back as if you’re sitting back into a chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat.
Squat Jump
Stand with feet just wider than hip-width apart, toes pointed slightly out. Send hips back and bend at knees to lower down as far as possible with chest lifted. You can swing your arms back for momentum. Press through heels, jumping vertically in the air. Land softly and immediately send hips back down into a squat. Repeat.
