7 Minute Workout For Building Physical Fitness

There are many types of exercise programs that a runner can do to build muscle strength and cardiovascular fitness. There are the common exercise workouts like the push ups, squats etc that don’t need instructions and there are the sophisticated programs like the P90X that come with an instruction manual. The latest exercise program is the 7 minute workout by Chris Jordan and Brett Klikka. They have published their research in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal.

12 Exercises That are Similar to doing a single long run

Chris Jordan and Brett Klikka claim that doing the following 12 exercises in quick succession can give you benefit similar to one long run. The incredible thing is, this whole workout is done in just seven minutes. It is a high intensity exercise that only requires your body weight, chair and a wall to do.

7 minute high intensity interval training workout

Similar to your regular interval training

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla.

How To Do The Seven Minute High Intensity Interval Training Workout

12 Exercises

  1. Jumping Jack
  2. Wall sit
  3. Push ups
  4. Abdominal crunch
  5. Step ups
  6. Squats
  7. Triceps
  8. Plank
  9. High knees running
  10. Lunge
  11. Push up & Rotation
  12. Side plank
  • The 12 exercises should be done in rapid successions.
  • You should perform each exercise for a maximum 30 seconds.
  • You should aim to do 15 – 20 repetitions.
  • You should take a 10-second rest between exercises.
  • You should alternate between upper body and lower body. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity.
  • The exercise should be done at high intensity level..You should kick A***.

Benefits of 7 minute workout

The authors of this workout claim that these workout is an efficient means to improve your muscular strength, cardiovascular fitness and weight loss.


Because of the high intensity nature of this workout, I would think one would have to be in good physical condition before attempting to do many of these exercises. Those who are unfit should do some modification. Instead of 30 secs, aim at one minute. If you think you are too unfit, visit a trainer to determine what they think you can do, preceded by asking a physician about it.

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