The Scientific 7-Minute Workout


The hour we usually spend at the gym is not that efficient. Sure we lift some weights and get in some cardio, but we also watch whatever is on TV, scroll around on our iPhones, and generally don’t push ourselves all that hard. Not only is this Scientific 7-Minute Workout quicker, you don’t need anything besides a chair and a wall to do it. Originally published in the American College of Sports Medicine’s Health & Fitness Journal, the workout is tough, but it’s also over in less time than it takes to even get to the gym in the first place. Each move should be done at a high intensity for 30 seconds with a 10 second break in between.



  • OsamaIsAlive

    I’m too gay to lift

  • Xincontriadulti Incontrii

    Great idea for a post.Thank you!

  • mango

    how many reps?

  • Sara

    how long do you do each for?

  • mouten

    people that are asking for TIMING………read the fucking article you lazy bastards

  • Captain Obvious

    read the text, you will see it says to do each at a “high intensity” for 30 seconds. That means do it as fast as you can. 30 seconds. The whole work out takes 7 minutes. seriously people. READ.

  • gmanfan

    What’s a good way to time these exercises? I know it seems like a weird question, but is there an app or something that like beeps every 30 seconds or something?

  • Anna Young

    they make things called timers and you can set them for 30 seconds….when it runs out, simply stop the exercise you are working on and then press start again. you’re supposed to wait 10 seconds between each exercise anyway, so use some of that time to walk over to your timer (and yes, you can use your phone) and press the start button again. Quite simple.
    As for how many reps, I’m guessing do as many as you can in 30 seconds, the more fit you are the more you can do. If you’re looking for more intensity, you can add weights or repeat the cycle.

  • sandra

    dam, just do them if you fell like it, never mind the seconds! LOL

  • Peter

    What if you don’t own a chair?

  • hotb0x

    runtastic timer

  • noob


  • disqus_DceSmZfUF8

    Very useful, But some action too difficult for me .

  • bobby boy

    what if I’m too lazy to do it?

  • cobe

    what is written in the article? I’m too lazy to read. :/

  • Sun-ya Clark

    The Tabata pro app…

  • Sun-ya Clark

    Each position 30 seconds resting 10 sec.. Tabata pro app is great!

  • Sun-ya Clark

    Get the Tabata pro app on iTunes set it up 30 sec and resting 10 sec…doing 1 round 12 positions..

  • Sun-ya Clark

    The Tabata pro can do it all for you, no need to start all over, they have rounds you can set up, so love it! Also u can listen to yur own music and still here the man talking when to go and rest

  • Sun-ya Clark

    Get the Tabata pro app timer, set it up and does the work, doing 1 round, 12 positions are showing, 30 sec each position but resting 10 sec in between

  • Charlee

    are you a spokesperson for tabata pro app or something?

  • Teresa

    I do like the look of the Scientific 7 minute workout and iof it had a Good easy Diet to go with it that would be even better.

  • :)

    Let me tell you. If you are too lazy to do it you’ll become fat I think?

  • D. Peck

    you do as many as possible of each move in 30 seconds.

  • D. Peck

    i am 72 and although not all were easy to do, especially the chair step, i was able to do them. i did substitute a 12 inch step in place of the chair step.

  • D. Peck

    i bought mine on amazon for 19.95 called the gymboss.

  • D. Peck

    i used the free tabata online for a while but then got a gymboss at amazon for 19.95 and i like it much better. doing yoga i set it for 30 seconds/30 seconds/20 minutes. when it beeps i go from one yoga stance to another without resting for 20 minutes. in interval weight exercises using 50 kettlebell,40 lb dumbbell and jakes tower(rubber bands on door) i also go from one exercise to the next doing 10 reps and with any time left of the 30 seconds, i rest. at 72 it’s a great workout for me. i then dance for 10 to 15 minutes. i do this every other day and the days i do not, i still do the 20 minutes yoga.

  • john

    The duration is closer to 8 minutes than 7, not very scientific in their nomenclature if you ask me

  • Yoomark

    What about legs,what is the best thing to do?

  • Dirk Reynolds

    or a floor?

  • CA_Jim

    ((12*30)+(12*10))/60=8. This is an 8 minute workout, not 7.

  • ssh

    What’s a ‘Wall sit’?

  • Yay Math!

    It’s actualy 7 and a half, since there are 12 30-second stations (6 minutes) plus 9 10-second rests (1.5 minutes).

  • Uhhh

    It’s actually 7:50. There are 11 10 second rests. Does it matter?

  • Nick

    Some of you really need the s*** slapped out of you. Stupid people.

  • Sean

    What is wall?

  • Laney

    How much weight do you lose??

  • Martina

    my brain is now exhausted

  • Anna

    really great! I workout a lot and this was awesome for when u dont have the time

  • shayjordan

    Love this! Thanks for sharing!

  • Scarlett

    ain’t nobody got time for that 😀

  • velma

    simple things

  • Imtiaz Ibne Alam

    Will give a try!

  • Jenna Pearl

    Trying this.

  • Rob

    Would you recommend this regiment for a 50 year old? I’m afraid my left testicle might not be up for the fight.

  • FriendOfDorothy

    Have you seen the gays? Those dudes are ripped!

  • Deirdre Randolf

    What if you don’t have legs

  • cami

    There is an app called the 7 minute workout in the app store.