The Scientific 7-Minute Workout

The Scientific 7-Minute Workout is as HIIT routine utilizing a bunch of exercises selected for the mere fact that they can be done without any equipment except for a chair, perfect for those extremely lazy people to get started on some physical exercise.

An article about this exercise routine was first published in the New York Times and describes the “12 exercises deploying only body weight, a chair and a wall, [that] fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science. ”

“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., and co-author of the new article.

The Workout

The 12 exercises of the Scientific 7-Minute Workout

The 12 exercises of the Scientific 7-Minute Workout

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Video demonstration

This is a workout video based on the workout published in the American College of Sports Medicine. It features the 12 30-second exercises with 10 second breaks between exercises.

Workout timer

A simple workout timer you can use to do the exercises is available at


Author: SmartStudent

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