The best 7 Minute Workout for full body

What Is The 7 Minute Workout?

The 7 minute workout is a series of 12 exercises specifically ordered to alternate upper body, lower body, and your core. Alternating muscle groups in this manner allows sufficient time to recover without actually stopping your workout.

For example, if you are working you push-up first and at the end of 7 minute then you are giving rest to upper body while performing squats.

How To Do The 7 Minute Workout

The goal is to perform each exercise for 30  seconds, followed by a 10 second rest before beginning the next exercise. The routine is specifically ordered for maximum efficiency, and muscle recovery, so it’s recommended to use the following exercise order.

Exercise Order in Sequence  wise.

1. Jumping Jacks
2. Wall Sit
3. Push Up
4. Crunch
5. Step-Up
6. Squat
7. Triceps Dip
8. Plank
9. High Knees
10. Lunge
11. Push-Ups With Rotation
12. Side Plank

7 minute workout chart
7 minute workout chart


Here are videos of each workout how to perform this 7 minute workout

1. Jumping Jacks

How to do a perfect jumping jacks ?

  1. STEPS:
  2. Stand upright with your legs together, arms at your sides.
  3. Bend your knees slightly, and jump into the air.
  4. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  5. Jump back to starting position.
  6. Repeat.

2. Wall Sit

How to do a perfect Wall Sit Exercise ?

  1. Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
  2.  Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
  3. Adjust your feet so your knees are directly above your ankles (rather than over your toes)

3. Push Up

How to do a perfect push-ups ?

4. Abs Crunch

How to do abs Crunch ?

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your hands behind your head so your thumbs are behind your ears. …
  3. Hold your elbows out to the sides but rounded slightly in.
  4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

5. Step-Up

How to do a Step Up ?

  1. To start, place your entire right foot onto the bench or chair.
  2. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
  3. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

6. Squat

How to do a perfect Squats for beginner?

7. Triceps Dip

How to do a perfect Triceps Dips?

  • Place your hands with shoulder width apart either on a stable chair or secured bench.
  • Slowly slide your butt from the front of the chair or bench and your legs must be stretched out in front of you.
  • Your arms must be straight and keep your elbows in a little bend position to retain tension on triceps and also off your elbow joints.
  • Gradually bend your elbows to lower your body towards the ground till your elbows attain about 90-degree angles. Ensure to keep your back in proximity to the bench.
  • On reaching the bottom of the dip movement, you must press down into the bench and straighten your elbows efficiently and must return to the starting position. It signifies the successful completion of one rep.
  • Place your shoulders down when you lower or raise your body. You can also modify this workout by bending your legs.

8. Plank

How to do abs planks ?

  1. Use a mat or towel to rest your knees on as you come to all fours.
  2. Step your hands out until you’re in a modified plank position, hands directly beneath your shoulders and elbows in.
  3. Engage your stomach and glutes, holding for 15 to 30 seconds.
  4. Perform three rounds of 15 to 30 second holds.

9. High Knees

 How to perform High knees exercises ?

  1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
  2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

10. Lunge

How to Do a Forward Lunge | Back to Basics with Holly Rilinger

  1. Stand with your feet shoulder-width apart and with a dumbbell in each hand.
  2. forwards with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don’t travel over your toes.

11. Push-Ups With Rotation

How to do Push Ups with Rotation

12. Side Plank

How to Do a Perfect Side Plank | Abs Workout

  1. Start on your side with your feet together and one forearm directly below your shoulder.
  2. Contract your core and raise your hips until your body is in a straight line from head to feet.
  3. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.