The 7 minute workout that can help you lose weight

If not having enough time is what’s always stopping you from reaching your weight loss goal, then the 7 minute workout might just be for you. 

In 7 minutes, you’ll take on 12 exercises that work the full-body. But don’t be fooled by the seemingly miniscule workout time. This routine is short and intense; you’re really going to need to push yourself beyond your limits to see results. 

Here’s everything you need to know about the 7 minute workout. 

What is the 7 minute workout?

The 7 minute workout consists of short, rapid intervals of body weight exercises that target all of your major muscle groups. It’s a style of high intensity interval training (HIIT) designed by two exercise scientists, Chris Jordan and Bret Kilka, to be the most efficient workout. Let’s take a look at the 7 minute workout routine: 

Perform each exercise for 30 seconds, taking a 10 second rest between each set. 

  1. Jumping jacks
  2. Wall sit
  3. Push-ups
  4. Abdominal crunch
  5. Step-up onto chair
  6. Squat
  7. Tricep dips on chair
  8. Plank
  9. High knees
  10. Lunge
  11. Push-up and rotation
  12. Side plank

For more of a challenge, you can repeat the circuit two or three times.

Does the 7 minute workout help you lose weight?

Just like with any other form of exercise, the 7 minute workout can help you lose weight. As long as you’re in a calorie deficit and eating healthy, balanced meals, you’ll achieve fat loss from the 7 minute workout. 

How many times a week should I do the 7 minute workout?

It’s recommended that you aim to complete the 7 minute workout at least once a day. Or if you have more time on certain days and don’t fancy exercising every day of the week, try doing two to three circuits for 3 days instead. 

The best thing about this workout is that it’s accessible, free, and doesn’t require any equipment. So even if you already have a consistent routine at the gym, it’s great to squeeze the 7 minute workout in on days where you’re strapped for time. 

Is the 7 minute workout good for beginners?

Due to its intensity, the 7 minute workout probably isn’t the best option for beginners. Ideally, you need to have already perfected your form on crunches and planks to nail this workout without the risk of injury. 

Areas the workout targets

  • Core – Abdominal crunches, planks, and side planks are good for your core muscles.
  • Arms – Push-ups and tricep dips
  • Legs – Jumping jacks, wall sits, step-ups, squats, and lunges
  • Glutes – Squats and lunges also target the glute muscles
  • Back – Though none of the exercises specifically target the back, many of them will work the back muscles effectively. 

Meal plans for the 7 minute workout

If the 7 minute workout sounds ideal, you’ll likely want healthy meals that are convenient too. No matter your dietary requirements, take a look at our tasty weight loss meal prep plans and order today to get your diet meals delivered