Lately, there has been a lot of hype regarding the 7-minute high-intensity workout, so we decided to deep dive and here is everything you need to know about it.

The 7-minute workout consists of 12 exercises to be done using only body weight, a chair, and a wall. Each move is performed for 30 seconds with 10 seconds of rest in between.

High-Intensity Circuit Training (HICT) is well known for its long-lasting benefits. A research suggests that short, intense exercise can boost metabolism and fight weight gain.

How long does it take? 7-minutes, of course silly, though there is a catch here, it is suggested to do repeat the whole circuit two to three times for a total of 20 minutes will likely get you better results.

Fitness level required to start? Just a little bit of understanding of the proper form and technique is the key for best results and avoid injury.However, if you are game, anyone can give it a go.

What will it costs: Nothing!

Are you ready to get started?

The order of the exercises is, (each exercise is to be followed by a break of 10 seconds)

Jumping Jacks

This is a jumping exercise where you swing your arms and legs outwards. It is a great cardio exercise for releasing endorphins.

Wall Sits

Lean against the wall in a sitting down position. Your back and your knees should be at a right angle. This exercise benefits your quadriceps.


Lie down on the floor with a straight back and raise your body up and down using your arm strength.

Abdominal Crunches

Known as sit-ups, the crunch is the most common form of exercise for your abdominal area. Lie down on the floor with your knees bent and lift up your back.

Step-ups onto a chair

Lift one foot on the chair and then the other and in the same sequence come down. Ensure your back is straight.


Keep sending hips backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead.

Triceps dips on a chair

Face away from the chair’s seat. Your hands should be on the edge of the seat and shoulder width apart.Make sure your hands are secure on the chair so that you don’t slip off. Keep your chest elevated and head up. Your knees should not bend past your toes.


Referred to as a front hold, hover or abdominal bridge, this exercise is great for your core muscles. Hold a push up position, only exerting your weight on the forearms, elbows, and toes. Maintain a straight back while doing the exercise.

High knees/running in place

Jog rapidly on the spot lifting your feet as high as you can.


Position yourself forward with one foot in front, with knees bent and the other foot back. Keep your feet flat on the floor. Alternate feet patterns.

Push-ups and rotations

Hold your body in a push-up position and perform one. Then lift your right arm up and point it at the ceiling and return it to the mat. Alternate different arms.

Side Planks

Begin by lying on your right side and supporting yourself with your right forearm, with your elbow planted at the side. Raise your hips so that they are in a straight line with your head. Alternate different sides.

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