- Get Ready for Jumping Jacks
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- 3
- 1 - Jumping Jacks
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- 30
- Rest - Get Ready for the Wall Sit
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- 10
- 2 - Wall Sit
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- 30
- Rest - Get Ready for Push-Ups
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- 10
- 3 - Push-Up
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- 30
- Rest - Get Ready for Abdominal Crunches
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- 10
- 4 - Abdominal Crunch
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- 30
- Rest - Get Ready to Step-Up Onto Chairs
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- 10
- 5 - Step-Up Onto Chair
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- 30
- Rest - Get Ready to Squat
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- 10
- 6 - Squat
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- 30
- Rest - Get Ready for Triceps Dips On Chair
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- 10
- 7 - Triceps Dip On Chair
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- 30
- Rest - Get Ready for the Plank
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- 10
- 8 - Plank
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- 30
- Rest - Get Ready for the High Knees/Running In Place
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- 10
- 9 - High Knees/Running In Place
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- 30
- Rest - Get Ready for the Lunge
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- 10
- 10 - Lunge
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- 30
- Rest - Get Ready for the Push-Up and Rotation
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- 10
- 11 - Push-Up and Rotation
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- 30
- Rest - Get Ready for the Side Plank
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- 10
- 12 - Side Plank
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- 30
The 7-Minute Workout: Originally published by the American College of Sports Medicine, the workout took off with the New York Times story, "The Scientific 7-Minute Workout."
The workout is based on the increasingly popular science of interval training.
What equipment do you need? Your body. A sturdy chair. A 7-Minute Workout Timer. With the free workout timer, you'll be able to track the 30-second intervals and 10-second rest periods for each of the 12 exercises. Give the 7-Minute Workout Timer a try with your next workout!