7 Minute Workout

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Crafted by Mikey

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Here I present you with the ultimate timer saver. 7 Minute Workout is: intense, works the full body, perfect way to create exercise habit and backed up by science. If workout motivation is something you struggle with, this is definitely an amazing starting point for you!

Please perform full body warm-up before the workout.

Full Workout

7 Minute Workout Full Info Graphics


Each exercise should be performed for 30 seconds followed by 5 second rest. This is high-intensity workout, so keep exercising at effort high. By rotating worked muscle groups you rest while training.

1. Jumping Jacks

Jumping Jacks
Jumping Jacks

Tip: Don’t allow your knees to go past your toes.

Start with your arms by your sides and feet together. Start jumping your feet open, at the same time bringing your arms above your head, bending your elbows slightly at the top. Once in position hop back to starting position and repeat.

2. Wall Sit

Wall Sit
Wall Sit

Tip: bring your arms forward if possible.

Start by leaning against the wall, then move your body into a half squat position with your knees at right angle and your back flat to the wall. Using pressure on your back, hold that position for 30 seconds.

3. Push Up

Push Up

Tip: tense your core and legs to keep your body as straight as possible.

Start on the ground with hands under your shoulders (a high plank position). Lower your body until your elbows are at 90 degree angle and raise back to starting position. If you are finding standard pushup too easy, check the pushup progressions guide to find variant good for you.

4. Ab Crunch

Abs Crush

Tips: move your hands to your chest or behind your ears to adjust difficulty.

Lay down facing up with your keens bent. Lift your shoulders up and move your upper body forward to your keens. Move slowly back to starting position.

5. Step-up

Step Up
Set Up

Tip: keep your upper body as straight as possible.

Begin by facing a object that can hold your weight, for example a stool. Step up onto an object with one of your feet. Once one foot is stable on the object, bring your other foot while keeping balance. Return to starting position by stepping down with the foot you started.

6. Squat


Tip: try to activate your gluts as much as possible.

Being standing up right with your feet slightly wider than your hips. Start squatting by bending your knees. lower until your body until your thighs are in parallel to the ground then return to starting position.

7. Triceps Dips

Triceps Dips
Triceps Dip

Tip: try keeping your elbow joins in the same place throughout the movement.

Begin by resting your hands on the edge of the object while keeping hips in front of your hand, your legs straight and feet on the ground. Start lowering your body by bending your elbows until they are at 90 degree angle. Once achieved lift your body up to starting position. You progress to more difficult variant by following the dips progression I have created.

8. Plank


Tip: Activate your core, squeeze gluts and abs.

Lie down placing your upper body weight on your fore arms and your feet. Keep elbows bend at 90 degree angle. Hold in this position looking forward or to the ground.

9. High Knees

High Knees
High Knees

Tip: pull your knees up above your hip height if possible.

Begin by standing straight. Raise your right knee to your hip height, at the same time raising your left hand with elbow bent. On the way back repeat the exercise with opposite side. Stay on ball of your foot when landing.

10. Lunge


Tip: Don’t allow your forward knee go past your toes.

Stand right up and look straight ahead while keeping you hands on your hips. Begin stepping forward with one of your legs, step far enough allowing your knee to bend 90 degree angle. Revert to starting position by pushing from your forward foot. Repeat on alternate side.

11. Push-up rotation

Push-up rotation
Push Up With Rotation

Tip: tense your core and legs to keep your body as straight as possible.

Start in push-up position as per point 3 and begin with normal push-up. When at the bottom, lift one of your arm up and rotate your upper body to a side. Come back to bottom push-up position and perform the movement on the other side.

12. Side Plank

Created With Gimp
Side Plank

Tip: Hold your body straight by activating your core, squeezing gluts and abs.

Lie down facing side ways and place your upper body weight on one of your fore arms. Keep holding elbow bend at 90 degree angle and your other hand along your body. Switch to other side after 15 seconds.

Workout Summary

7 Minute Workout Full Info Graphics

Cool down and Stretch

After each training it is beneficial to cool down. Our body is warmed up so it is in the great state to do follow up the workout with home stretch routine or light home cardio exercises. Studies find that cool down routine help athletes to recover quicker and lowers the chances of injuries.

After burn effect

Due to extreme time saving, we want to take full advantage of The afterburn effect in our workout. Studies have found that high intensity physical exercise can put the human’s body into “oxygen debt”. Such state can lead to up to 10 hours of “paying off” the oxygen debt resulting in burning post workout calories. For this reason during the 7 minute workout includes 3 full exhaustion exercises. 

Make it your own

All of us are different and some of the exercises might not be suitable for you. Feel free to pick and choose from this or other home workout exercises to craft a perfect workout for you. I highly recommend you to read a guide on how to make a workout plan to make sure the training is optimal for your goals.

Post workout meal

Post workout meal is a great way to provide your muscle with the nutrients it needs. There are plenty of post work recipes online or here at WorkoutCave. Personally, I am a big Paleo fan so I always check my paleo cookbooks for post workout inspirations.


The 7 Minute Workout is no joke and provides a lot of benefits. It can be a strength training if you perform it intense enough or it can show you how to lose weight not having a lot of time due to after burn effect. If you trying out paleo life style, these paleo exercises are great addition. Give it a go and let you know what do you think!

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