The Seven Minute Workout

At Holmes Place's premium fitness clubs, we offer different Xpress classes: Abs Express to target the abs, Cirquit, our take on circuit training, the Functional workout for the whole body, the Mobility class for muscular tension, and the Skillrow rowing challenge. Each class lasts 15 minutes, and is designed to be both strenuous and super effective.

What is the seven-minute workout? 

The term refers to a highly intensive full-body workout, developed by US sports scientists Chris Jordan and Brett Klika. The duo compiled a program of twelve exercises that should ideally be undertaken for seven minutes a day. The exercises are performed primarily with the user's own body weight, and require very little equipment. The workout is comparable to HIIT training –  i.e. really intense. 

The goal is to train all muscle groups during the seven minutes, using a series of targeted sequences. Note that if a specific muscle group is targeted in one exercise, the next sequence will target a different group. The important thing is to ensure full commitment to each individual exercise. Each sequence lasts 30 seconds, after which there is a ten-second break before the next exercise begins.

This is how the training works:

Before you start, you should warm up (just run or jump on the spot for a few minutes). Cold muscles are more prone to injury and, because of the intensity of the seven-minute workout, it’s vital that you take a moment to make sure yours are well warmed up.

There is no set order for the exercises that follow. But as indicated in the previous section, the muscles targeted in one particular sequence should be allowed to rest in the exercise that follows. For example, after push-ups, which work the upper body, squats for the lower body make for an ideal follow-up.

Chris Jordan and Brett Klika give this sequence as an example:

1. Jumping jacks for the whole body.

2. Wall sit for the lower body: place your back and buttocks against a wall and get into a seated position. Your thighs are parallel to the floor, your lower legs are at right angles to the thighs.

3. Push-ups for the upper body: lie on your stomach and push up onto your hands, using them to support your full body weight. Lower yourself down again and repeat. Keep your body straight as a board for the duration.

4. Crunches (abdominal press) for the abdominal muscles: lie on your back, bend your legs, then move your upper-body toward your knees with your arms extended. Lower again and repeat.

5. Chair step-up for the whole body: place one foot on a chair, and lift the body to join it. Stand with both legs on top of the chair. Lower one foot down, then the other, and repeat.

6. Squats for the lower body: stand straight, then bend your knees. Extend your arms forward and lower your buttocks. Go as low as possible, pushing your buttocks back slightly. Repeat.

7. Chair tricep dips for the upper body: sit with your back in front of a chair, and place your hands on the seat. Then raise your body until it forms a straight line and lower it again.

8. Planks (lower body plank) for the abs: lie face down on the floor, tuck your toes under to plant your feet, and push up to rest on your forearms. Make sure all parts of your body are straight and aligned. Hold for 30 seconds.

9. Running on the spot (with knees up) for the whole body: run on the spot, lifting your knees up to hip height, while bending your arms and moving them in a running motion.

10. Lunges for the lower body: stand up straight, placing your hands down by your side. Step one leg forward and bend it, while lowering the knee of your back leg down towards the floor. Repeat on the other leg.

11. Push-up with rotation for the upper body: adopt a push-up position, then take one arm away from the floor and extend it upwards. Shift your body into a side-plank position and lift, pointing the head upwards. Return to the plank position and repeat on the other side.

12. Side forearm support for abdominal muscles: lie on your side, brace your forearm and lift your body in a straight line. Hold for 15 seconds, then switch sides.

What does the seven-minute workout do?

This series of exercises is both strenuous and effective. The workout boosts fat burning, strengthens muscles, and increases endurance. It’s important to perform the exercises correctly. You may find your muscles start to tremble at some point during the sequences, but don’t worry, this is normal. Try to keep going for the 30 seconds regardless. That said, if you feel any pain, be sure to stop. Perhaps this workout isn’t for you – or perhaps you’re just having a bad day. Give yourself a break and try again another day.

If you are doing the workout alone, we recommend setting a repeat timer for 30 seconds to avoid having to look at the clock while exercising. There are also various fitness watches and free apps that cater to the seven-minute workout. 

Because the seven-minute workout involves pushing your body to its limit, we don't recommend you attempt it until you're already in good shape. Furthermore, it is most effective as a supplement to other forms of exercise, and as such shouldn’t make up your entire athletic routine. If you have knee or back discomfort, you should seek the advice of your healthcare provider before attempting the workout.

Tip: If you’re pressed for time but looking to stay in shape, try the Xpress Classes at Holmes Place! Our Cirquit classes include multiple exercises for the whole body, and only last 15 minutes. For those with a little more leeway, why not head to the luxurious spa areas afterwards? A trip to the sauna will help to soothe those strained muscles.