How Effective is a 7-Minute Workout? We Ask the Experts

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Davor Štefanović - Editor for Trim Down Club
Edited by Davor Štefanović

Updated May 12, 2023.

Hispanic man doing crunches for 7-minute workout

If you're looking for a quick and convenient way to get your heart rate up and strengthen your muscles, the 7-minute workout might be just what you need.

The 7-minute workout is an excellent option if you're trying to establish an exercise routine, if you're short on time, or if you dislike working out for extended periods. When performed correctly, it can be highly effective, helping to improve your form and benefit your overall health.

7-Minute Workout Expert Review

One&Done Workout

4.5/5(72 reviews)

What Is a 7-Minute Workout?

A 7-minute workout is a high-intensity routine that alternates between 30 seconds of vigorous exercise and 10 seconds of rest. It typically includes key exercises that target major muscle groups, such as push-ups, squats, and planks.

Depending on your time and ability, you can repeat the workout 2-3 times. Completing it 3 times with breaks in between can turn it into an intense half-hour session.

You may be wondering how often you should do a 7-minute workout. It depends on your fitness level and goals. Undertaking this routine 3-5 times a week may promote weight loss, but it's crucial to listen to your body and allow time for recovery between workouts.

Best 7-Minute Workouts for Busy People

  • Jumping jacks
  • Push-ups
  • Planks
  • Squats
  • Abdominal crunches

» Is sprint interval training right for you? Find out here

Benefits of a 7-Minute Workout

TDC - 7-minute workout - plank

For those who struggle to find the time or motivation to exercise, a 7-minute workout can be an excellent option.

Activities like going for a run or to the gym can be time-consuming or intimidating for some people, especially when you consider that you often spend a lot of time waiting for your turn to use gym equipment. A 7-minute workout is quick, convenient, and requires no equipment. Doing it a few times a week can keep you motivated to work out.

Here are some benefits of a 7-minute workout:

It's Quick

Even though it's recommended to do several repetitions, just one round of the workout can increase your heart rate and provide a quick burst of energy. This makes it an ideal option for people with busy schedules or those who do not have much time to dedicate to exercising. It's a convenient routine that supports your health without spending hours working out.

You Can Easily Incorporate It Into Your Routine

Since the 7-minute workout is done using body weight for resistance, you can do it anytime, anyplace, without needing access to weights or expensive facilities. The workout also doesn't require a lot of space, so you can perform it in a small area of your home or office.

Suitable for Beginners

The 7-minute workout is suitable for beginners as it's less intimidating than a gym. It's a pre-planned workout routine that lets you focus on improving your fitness levels. This workout can also be modified according to your needs, making it accessible for people of all fitness levels. However, if you're elderly, overweight, or have previously been injured, it's important to consult your doctor before starting the workout to ensure that it's safe.

Promotes Muscle Development

The 7-minute workout is designed to target major muscle groups such as the core, legs, back, glutes, and arms. By using these muscle groups to create resistance and intensity, the 7-minute workout helps promote muscle development. If you do it consistently, the 7-minute workout can make you stronger, fitter, and more toned.

Supports Weight Loss

Doing the workout a few times per week can help you achieve the calorie deficit needed for weight loss. It's even more effective if you repeat this workout several times and combine it with healthy eating habits. The workout can also help improve your metabolism, allowing you to burn more calories even when you're not exercising. A balanced diet, healthy lifestyle habits, and a consistent exercise routine will help you achieve and maintain weight loss.

» Find out how to prepare for weight loss

Reap the Rewards of the 7-Minute Workout

TDC's One-and-Done 7-minute workout by is a convenient and effective way to improve your fitness levels. Perfect for beginners and easy to incorporate into your routine, it's the ideal choice for those who struggle to stay motivated to exercise.

With no need for expensive gym equipment, you can do this workout at home using just your body weight to create resistance for strength training and muscle development. The HIIT approach helps build stamina, increases metabolism, and supports weight loss.

So, carve out just a few minutes each day to give it a try and experience the remarkable benefits for yourself.

One&Done Workout

4.5/5(72 reviews)