Does the 7 minute workout really work? You see the ads everywhere. Seven minutes of exercise, and you’ll get fit. Sounds too good to be true, right? Let’s look at what science tells us about these quick workouts.
What Is the 7 Minute Workout?
The 7 minute workout uses 12 exercises. You do each one for 30 seconds with 10 seconds of rest between them. The exercises use your body weight, so you don’t need equipment. You do jumping jacks, wall sits, push-ups, crunches, step-ups, squats, tricep dips, planks, high knees, lunges, push-ups with rotation, and side planks.
Scientists at the Human Performance Institute created this workout in 2013. They published it in a health journal, and it spread fast across the internet.
Does It Actually Burn Fat?
Yes, but not as much as you might hope.
A 70kg person burns about 70 to 100 calories during one 7 minute workout. That’s roughly the same as one small apple or half a chocolate bar. To lose one pound of fat, you need to burn 3,500 calories. This means you’d need to do the workout 35 to 50 times just to lose one pound, and that’s only if you don’t eat any extra food.
Research from the American College of Sports Medicine shows that short, intense workouts do burn calories. The problem is seven minutes just isn’t enough time to create a big calorie burn. Your body needs longer to really tap into fat stores.
Can It Build Muscle?
Yes, but only if you’re a beginner.
When you first start exercising, your muscles respond to almost anything. Push-ups, squats, and planks will build some muscle in the first few weeks. Studies on resistance training show beginners can gain muscle with body weight exercises.
After about 8 to 12 weeks, your muscles adapt. They get used to the same movements. Without adding weight or changing the exercises, your progress stops. Professional trainers call this a plateau.
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Will It Make You Fitter?
Yes, this is where the 7 minute workout shines.
Research shows that high intensity interval training improves your heart health and stamina. A study in the Journal of Physiology found that short bursts of intense exercise can improve fitness levels in just a few weeks.
The 7 minute workout gets your heart rate up fast. This trains your cardiovascular system. People who do the workout regularly report climbing stairs without getting puffed, playing with their kids without getting tired, and feeling more energetic during the day.
How Does It Compare to Longer Workouts?
Longer workouts win for fat loss and muscle building.
A 30 minute workout burns 300 to 400 calories, which is four times more than the 7 minute version. A 45 minute gym session lets you lift heavier weights, which builds more muscle. The Australian Department of Health recommends 150 to 300 minutes of moderate exercise per week. Seven minutes per day only gives you 49 minutes per week, which falls short of this target.
Think of it this way. The 7 minute workout is like a snack, not a meal. It’s better than nothing, but it won’t give you everything your body needs.
What Do Real People Experience?
People who try the 7 minute workout report mixed results.
Some people love it because it fits into busy schedules. They do it before work or during lunch breaks. These people often feel more energetic and notice small improvements in strength.
Other people get frustrated. They expect dramatic weight loss and don’t see it. The workout feels too short to create real change. Many quit after a few weeks when they don’t see the results they wanted.
Who Should Use This Workout?
The 7 minute workout works best for three groups of people.
First, complete beginners who haven’t exercised in years. Any movement is better than sitting on the couch. This workout gives you a starting point.
Second, busy people who travel a lot. You can do it in a hotel room without equipment. It keeps you active when you can’t get to a gym.
Third, people who want to add extra movement to their day. If you already exercise regularly, doing the 7 minute workout on rest days keeps you moving without overdoing it.
How Much Does It Cost?
Nothing, if you use free videos online.
Many fitness apps charge between $5 to $15 AUD per month for guided 7 minute workouts. Some personal trainers sell programs for $50 to $200 AUD. You don’t need to spend this money. Free YouTube videos show you exactly what to do.
The only real cost is a yoga mat, which runs about $20 to $40 AUD. Even this isn’t required. You can exercise on carpet or grass.
What Works Better for Fat Loss?
Combining the 7 minute workout with other strategies gets results.
Walking burns more total calories because you can do it longer. A 30 minute walk burns 150 calories, and it’s easier on your body. Research shows people stick with walking programs longer than intense workout programs.
Strength training with weights builds more muscle. More muscle means your body burns more calories all day long, even when you’re sleeping. Studies show that each pound of muscle burns about 6 calories per day at rest.
Diet changes create the biggest impact. Cutting out one can of soft drink per day saves 140 calories. That’s more than an entire 7 minute workout. Eating more protein and vegetables keeps you full and helps preserve muscle while you lose fat.
Frequently Asked Questions
Can I do the 7 minute workout every day?
Yes, but your body needs rest to recover and build muscle. Doing it 3 to 5 times per week works better than daily sessions.
Will I see results in one week?
No. Your body needs at least 4 to 6 weeks to show visible changes. You might feel more energetic after one week, but you won’t see muscle growth or fat loss yet.
Do I need to warm up first?
Yes. Spend 2 to 3 minutes doing light movements like arm circles and leg swings. This prevents injuries.
Can kids do this workout?
Yes. Children can do modified versions of these exercises. Make it fun by turning it into a game.
What if I can’t do all the exercises?
Start with easier versions. Do push-ups on your knees instead of your toes. Hold a plank for 15 seconds instead of 30. Build up slowly.
The Bottom Line
The 7 minute workout does work, but not as a magic solution. It improves fitness and builds some muscle for beginners. It burns a small amount of calories. It’s better than doing nothing.
For real fat loss and muscle building, you need more. Aim for 30 to 45 minute workouts at least three times per week. Add walking on other days. Fix your diet by eating more protein and vegetables while cutting back on junk food.
Use the 7 minute workout as a starting point or as a backup plan for busy days. Don’t expect it to transform your body on its own. Combine it with longer workouts, more daily movement, and better food choices. That’s the formula that actually works.
