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No gym membership, fancy equipment, and barely enough time to check your email might sound like barriers to getting fit, but a science-backed seven-minute workout has been proving otherwise for over a decade.
According to its developer and recent research, a workout routine lasting just seven minutes has shown consistent fitness benefits over the past decade, proving effective for both beginners and experienced exercisers.
The "7-Minute Workout," created by exercise physiologist Chris Jordan, combines familiar calisthenics performed for 30 seconds each, followed by five-second rest periods. The routine requires only a chair and wall space.
"Each exercise should feel like about an eight on a scale of effort from one to 10," Jordan said, emphasizing that the intensity level should be based on individual perception. "You'll improve. That's the whole point."
A 2023 study examined the workout's effectiveness with previously sedentary adults. Participants alternated between the seven-minute routine, 30 minutes of moderate cycling, and seven minutes of traditional interval training on a stationary bicycle. Lead researcher Eric Tsz-Chun Poon of the Chinese University of Hong Kong found that all workouts elevated heart rates sufficiently to improve fitness over time.
"More participants reported enjoying the 7-minute workout compared to other routines, finding it less boring," Poon said.
The workout includes standard bodyweight exercises such as jumping jacks and push-ups. Jordan noted that modifications are acceptable for those needing to build up to full movements. For example, participants can walk in place instead of performing high knees.
Jordan continues to use the routine regularly. "I do it all the time," he said. "The workout works for almost everyone, anywhere."
Medical professionals recommend consulting a doctor before starting any new exercise program, particularly for individuals with health concerns.
First covered by The New York Times when Jordan developed it, the workout gained popularity by introducing millions to the benefits of brief, intense interval training. Multiple studies since then have demonstrated its ability to rapidly improve endurance and health despite its short duration.
