About the 7 Minute Workout

The 7 Minute Routine is a free, voice-guided interval timer for the ACSM-endorsed "Scientific 7-Minute Workout": 12 bodyweight exercises, 30 seconds of work and 10 seconds of rest each, done as one continuous circuit with no equipment needed.

The 12 exercises

1. Jumping Jacks
2. Wall Sit
3. Push-Up
4. Abdominal Crunch
5. Step-Up onto Chair
6. Squat
7. Triceps Dip on Chair
8. Plank
9. High Knees
10. Lunge
11. Push-Up & Rotation
12. Side Plank

Frequently asked questions

Do I need any equipment? No — just a chair and a wall for a couple of exercises.

How long does the workout take? About 7 to 8 minutes for the full circuit, plus a short warmup.

Can I customize the exercises? Yes — create your own custom circuits with any exercises you want, saved right in your browser.