Boost your fitness in just 7 minutes a day—you don't even need a gym

A world where you could just get fit in seven minutes?

Did we hear that right?

Well, it’s real—and backed by science. This seven-minute workout might just be the way to get fit: No blood sweat and tears; and it also builds endurance, strength, along with a dash of confidence.

The good news is that you can complete it within seven minutes. This workout was developed by exercise physiologist Chris Jordan in a 2013 study, published in the American College of Sports Medicine’s Health and Fitness Journal.

It gained popularity for being quick, effective, and approachable for all fitness levels.

The workout consists of 30-second intervals of familiar calisthenics—bodyweight exercises like jumping jacks and push-ups—followed by a brief 5-second rest. According to Jordan, as quoted by The Washington Post, each exercise should be moderately challenging, aiming for ‘about an eight on a 1 to 10 effort scale.’

However, keep in mind that the ‘eight’ is your perception, not anyone else’s.  The beauty of the 7-minute workout? It’s all about you.

Crush as many jumping jacks as you can in those 30 seconds, and don’t worry if someone else does more. It’s not a competition; it’s just you, versus your personal best.

The idea, is that you’ll improve your health, with every jumping jack.

In a 2023 study, a small group of typically sedentary men and women gave the workout a try, alternating it with 30-minute sessions of moderate cycling or a 7-minute traditional interval workout on a stationary bike.

Despite being new to exercise, participants saw a noticeable boost in fitness across all routines, according to Eric Tsz-Chun Poon, an exercise scientist from the Chinese University of Hong Kong, who led the research.

What was more interesting to note, was that more participants reported enjoying the 7-minute workout over the other options, the study had noted.

Before diving into the workout, be sure to consult your doctor and fitness trainer.

The workout consists of 12 bodyweight exercises.

Each exercise is performed for 30 seconds, with 5-10-second rest intervals in between.

It typically targets major muscle groups, combining aerobic and resistance training to boost heart rate, build strength, and improve endurance.

So, if you're ever in a rush or have limited time and really want to work on your fitness, here's how to go about it.