7-min Scientific Workouts

These 7 Minute High-Intensity Circuit Training (HICT) workouts provide maximum results with minimal investment.  They require intense activity intermingled with brief periods of recovery. They also alternate exercises that emphasize large muscles in the upper body with those in the lower body.  The 7 Minute Workouts which can be completed in just minutes with limited space (such as is available in a hotel room or an office).  These workouts provide a viable option for busy people who feel restricted by time and resources.  

Basic 7-min Scientific Workout
The following 12 exercises should be performed in rapid succession, allowing 30 seconds for each, with a 10 second break in-between. The intensity level throughout the workout should hover at about an 8 on a discomfort scale of 1 to 10. Although the seven minutes should be unpleasant, the upside is, after seven minutes, it’s done. By doing these exercises that use only body weight, a chair and a wall, individuals can get the same type of high-intensity effort, of a long run and a visit to the weight room into about seven minutes of steady discomfort. This program has been scientifically proven to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness.

There are several websites and apps available for this workout. Here are a few examples:

Advanced 7-min Scientific Workout
Advanced Workout uses only dumbbells and body weight provides a series of exercises focused on upper body, lower body, and torso strength and mobility.  The workout is geared to a variety of fitness levels and should help individuals become healthier, stronger, less prone to injury and athletically more capable. In addition to building the large muscles — the quads and glutes, for example; it also engages smaller, often overlooked muscles in the back, abdomen, shoulders and hips that, when neglected, can contribute to back, neck and knee pain. So in addition to helping combat a desk job’s “aches, pain and fatigue, it also teaches clean and efficient movement patterns, that should, over time, instill graceful, athletic coordination.


Please Note: The 7-Minute Workouts are not meant to be your sole exercise program. The hope is that individuals will develop a lifestyle that incorporates a variety of activities to help the body feel strong and healthy. 

For more information on installing an app for both the Basic and Advanced workouts, which can be used on an iOS, Android or other device, visit “For a 7-minute Workout, Download Our New App".

Information for this article taken from Maximum Results with Minimal Investment and The Scientific 7-Min Workout.