If you're having trouble finding time to train, the 7-minute full-body workout It's that lightning-fast workout that fits perfectly into busy days and breaks the typical excuse of not having enough time. In just a few minutes, you work your whole body with simple movements, minimal equipment, and a rhythm that energizes you.
There are two very popular formats: one signed by Chris Jordan (Human Performance Institute), with 12 exercises of 30 seconds and 10 seconds of rest, and another one from the trainer Day Churchill with 7 one-minute movements without pauses in between. Both draw from the HICT/HIIT (high-intensity interval training) approach. designed to achieve a lot in a short time and suitable for training at home, in the park or in a hotel.
What is the 7-minute workout and how is it structured?
The key to these protocols is to alternate exercises that involve different muscle groups so that, while you work one area, another one rests activelyThis is how you keep the energy high without constantly repeating the same thing. Chris Jordan's format, widely cited by mainstream media and even by The New York Times itself, proposes 12 exercises chained, with 30 seconds of work and 10 seconds of rest among them; the order is designed to balance pushes, pulls, upper and lower body.
In Jordan's version, you need a wall and a sturdy chair, and nothing else. It's primarily a bodyweight circuit, designed to achieve what the New York newspaper described as Maximum results with minimal investmentIf you're feeling strong, you can repeat the circuit 2 or 3 times, always maintaining proper technique and controlling your effort.
Below you have the classic 12-movement scheme proposed in that outdoor/floor routine, which is very suitable for small spaces. Respect the order If possible, to achieve the desired effect:
- Jumping jacks.
- Isometric squat supported against the wall.
- Floor push-ups.
- Classic abdominal exercises on the floor.
- Getting on and off a chair.
- Squats without support.
- Tricep dips with chair support.
- Front iron
- High knees running in place.
- Alternating strides (lunge).
- Flexion with trunk rotation.
- Side iron
Those who have tried it say that at first it seems easy, but as the sequence progresses, The serious part arrives with irons and combinationsIn fact, journalists who tested the plan shared that, upon finishing, they still had enough energy for a second run, confirming that the circuit lends itself to stringing together sets when your fitness allows it.
For extremely busy days, another way to complete the workout is to cover the list only once, dedicating one minute per exerciseIf you can't hold a position for the full minute during a movement, take a moment to breathe and then add more repetitions before time runs out; the important thing is... don't lose the thread of the minute and maintain quality in every repetition.
Dan Churchill's routine (7 minutes without breaks)
Trainer Dan Churchill designed an express 7-movement circuit for everyone: from those who never set foot in a gym to frequent travelers looking for a hotel workout solution. There are no set reps: you just time yourself and do the exercises. Do as many reps as you can with good technique.If it's 5, great; if it's 30, perfect. The progression is obvious when, week after week, you get a few more reps.
- Sit thru – 1 minute.
- Squat with elbow to knee – 1 minute.
- Glute bridge – 1 minute.
- Stride on a clock – 1 minute.
- Plank with rotation + hip thrust – 1 minute.
- Push-ups – 1 minute.
- Sit forward – 1 minute.
This format does not include breaks between exercises, which makes the whole thing a sustained intensity burstEven so, if your body tells you to, take short breaks and then get back to it. A timer that ticks off every minute is your best friend to help you stay on track.
A helpful tip: if you'd like to start with something super manageable, you can begin with one minute of jumping jacks and then link the next ones together; the idea is the same for each movement: 60 seconds and then change. Again, if you need to stop within the minute, do so and finish with a few extra reps before the buzzer sounds.
Benefits, official app, and key recommendations
This approach is supported by evidence that high-intensity structured training can improve cardiovascular function and help with weight lossResearchers such as Martin Gibala or Izumi Tabata popularized the philosophy of intervals and, although the WHO suggests 150 minutes of moderate activity per week, with HIIT/HICT it is possible to approach similar benefits in less time, provided that the effort is real and repeated consistently.
Look, it's not magic. As Chris Jordan himself points out, the key is in the consistencyA good, isolated workout doesn't compensate for days on end without moving. Besides, the body adapts quickly to 7 minutes; if that starts to feel too short, increase to two or three rounds. This way you'll maintain a high stimulus without losing the essence of the short format.
Safety is also important: the 12-task circuit is demanding and not suitable for everyone. If you are obese, have cardiovascular problems, or are in very poor physical condition, it is advisable to avoid it. progress calmly And, if necessary, supplement it with gentle aerobic activity (walking or jogging) until your body feels ready for more exertion. And, if you have any health concerns, consult a professional first.
Train at home with the support of a leading app
Much of the method's success came thanks to a leading app that was highlighted by Google Play with mentions such as Best of 2016, Top Trending and Best Self-ImprovementIt was number one in almost twenty countries and broke into the top 5 health apps in dozens more, adding up to millions of users (more than three) who use it daily to do their 7-minute circuit.
The application includes compatibility with Google Fit And it added a specific module for abdominal exercises, in addition to several routines focused on burning fat or toning. The approach is the same as we've seen before: 12 exercises of 30 seconds with 10 seconds of rest, a chair and a wall as your allies, and the option to repeat 2-3 rounds depending on your schedule.
Among its practical functions are things that, in everyday life, make a difference because they reduce friction: voice guidance, customization of work and rest time, always-on display during training so it doesn't turn off, history with total training time, buttons to pause and skip to the next or previous exercise and notifications so you don't forget your daily session.
- Native support for Google Fit.
- Adjustment of time per set and rest.
- Voice guidance and clear design to keep up with the rhythm.
- Training log and daily notifications.
- Screen on during circuit, pause and skip between exercises.
- Abdominal programs, including approaches for womenand more short plans focused on burning fat.
The app, designed by professional trainers, acts as a coach in your pocketIt tells you what to do, for how long, and when to rest. The short workouts are designed so that in just a few minutes, your breathing gets up, you sweat, and you feel like you've really worked out. No frills: your own body weight is enough.
Regarding permissions, the development transparently explains why they are requested. Local storage allows save your data on the phone or SD card. Network access is used to connect to Google Fit and sync information. Phone permission ensures that if you receive an important call during the circuit, the system can handle it. System tools are used to reactivate notifications after a phone restart and the hardware controls They are used for vibration alerts.
Beyond the standard circuit, the catalog is completed with short, high-intensity plans (HIITThese workouts are geared towards fat burning, include abdominal exercises (there are several, with a specific section for women), and require no equipment to do at home. Everything is designed so that, with just a few minutes a day, you can improve your strength, core, and endurance.
If you prefer, you can set an external timer to sound every minute, making it easier for you. change exercises on the flyIn the 7-movement format, this is especially convenient. In the 12-movement format, the app itself tracks work and rest countdowns, helping to maintain intensity and structure without distractions.
Remember that it's always better to do something than nothing. If 20 or 30 minutes seems like a long time, flash routine These 7-minute intervals are a good starting point. As you gain confidence and stamina, add another round or combine them with 45-60 minute walks a few days a week. Consistency is what ultimately makes the difference.
Small details that add up
For those planning to buy simple items (for example, a stable chair if you're not happy with your current one), keep in mind that some stores extend their return window during end-of-year sales. For example, if you purchase an item between the November 1st and January 6th, 2026Some stores allow returns until [date]. February 6th 2026 Or, at the very least, within 30 days of receiving it, whichever is more convenient. A helpful logistical tip in case you need some leeway.
In the area of ​​nutrition, Chris Jordan has popularized a very practical method to avoid the hassle of using the scale: measuring food. by the handful with your own handBroadly speaking, a balanced meal might include a handful of protein, one or two servings of fruit and vegetables, for example in salad recipes and one or two servings of whole grains. Simple, visual, and easy to apply.
Once you've perfected your technique, you can link two or three rounds together on days when you have more time. The jump from one to two rounds is usually quite noticeable: the pulse remains high And the overall feeling of a complete project is very comprehensive. However, don't sacrifice form for haste; movement quality command.
To close the loop: alternating the 12-exercise circuit with Churchill's 7-movement version keeps the stimulus fresh and gives you variety without complicating your life. One day one, another day the otherDepending on what your body needs and the time you have; the best workout is the one you do.
This 7-minute plan, with its mix of bodyweight exercises, smart structure, and technological support, is a brilliant way to build consistency into the habit. If you add the regularity, the progressive adjustment of rounds And with a little common sense regarding rest and food, you'll see how your endurance, strength, and cardiovascular health improve without needing to spend hours training.
