< 7 Minute Workout how to is below >
Happy Mother’s Day!
I spent the day with my mom. We went to church and then I made brunch for the fam.
It was the usual brunch fare. I rolled up Pillsbury Croissant rolls with ham and cheese and baked them like that.
Then, I made a batch with chocolate in them! To die for. 
The 7 Minute Workout
Today the New York Times Magazine wrote about the 7 Minute Workout. It’s a study published American College of Sports Medicine Healthy & Fitness Journal claiming that
“In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.”
I know a lot of you are already familiar with Tabata style workouts where you exercise intensely for a short period, rest, then go back to intense for a 5-8 rounds and then do it all again. 
Well, I agree with the Tabata style for getting in an effective workout in a short period – doing a straight up 7 minute workout made me skeptical so I decided to drop everything and try it real fast.
The video is tragic, but that’s what happens when you don’t plan it out. But you can do the 7 minute workout yourself by using this
and /or doing it along with me –
Warning: It’s very boring since it’s just me doing random exercises for 30 seconds at a time. Plus it was after 9 pm and I’m a tired grease ball.
How to do the 7 minute workout – for each move:
30 seconds of exercise
10 seconds of rest
The exercises:
-
Jumping Jacks
-
Wall sit
-
Push ups
-
Crunches
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Step ups
-
Tricep dip
-
Plank
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High Knees
-
Lunge
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Push up with rotation
-
Side Plank
Question: What is your favorite exercise out of that list?
Least favorite?
Winner of the Glossy Box Giveaway:
*Always consult with your physician before trying a new exercise program.
I love this simple but effective workout. I’m actual going to send some of my clients to this link so they can do this at home. As a personal trainer I like to give my clients homework 🙂
Great stuff so thank you.
My personal training facility is located in Severna Park, Maryland (Repke Fitness).
http://www.repkefitness.com/
Favourite: Push-ups
Not a Fan: Lunges (I always seem to lose my balance!)
I like this 7 Minute Workout because it is easy enough to perform and encourages people to form a habit.
A habit of working out is more important than the actual workout. Too many people give up because they can’t face long, boring workouts.
Short and high intensity is a great place to start.
Great video by the way! I’m adding it to my next post. 🙂
Peter
Love that you did this barefoot! I do a class called willPower and grace that is all barefoot with squats, lunges, planks, but is so uplifting and NOT boring! There is something about doing cardio/repetitious exercises barefoot that I love. I even do workouts like Insanity at home barefoot. I love tabata intervals, but get bored with them unless I am with another person or in a class. This would be a great workout though for when I am traveling!
I just saw the article today and was wondering what the workout would look like – really doesn’t look too bad (and its not THAT boring…). I’ll have to give it a try in the morning before I run!
Man… a lot of people hate the push ups on here!
You only have to do the best you can today!
What else can you do other than the best you can?
🙂
ttp://www.sillytreefitness.com/How_Do_I_Workout.html
So I am super weird and go through phases with foods where I am totally hooked on a certain thing (like right now its cereal) but for a while I had a pillsbury roll up where I literally rolled everything into those suckers!
Watching this video is making me want you to run the san fran race with me even more now!!!! I definitely wasn’t working out when I watched it. Sorry haha I like squats!
Though I have yet to try this (gym to-do tomorrow morning!), I think I could really get behind this. Especially feel like it would be good for traveling/”I’m on vacation but want to stay vaguely active.”
Favorite: crunches (looooove ab work)
Least favorite: wall-sit (I dance and run and work out and you’d think I’d have stronger legs… but holy hell do I hate wall-sits)
Looks a very good exercise routine, already started it from today. Push-ups and Crunches very hard for me man but will follow this routine strictly. And the video is NOT boring Monica, I loved it 🙂 Thanks
Actually found this video to be supremely awesome! While I’m all for tabata, all for body weight, I’m not all for pushups or side planks. Spaghetti arms weakling says what? What. 😉
O.M.G!!
Sooooo NOT the most boring video ever! I was laughing my as$ off!!!
I’m a red head too and this is the first time I’ve felt like you’re as LOUD as I am!! Usually you’re so calm and controlled in your videos – it was making me question whether you’re really a redheaded Mexican. Now I know you are!!! ha ha
xo
Ha! I AM SOOOO LOUD! RER is a much toned down version 🙂
I loved this workout! I felt like I was right in there doing it with ya! Thanks for posting!
Wall sits and tricep dips are my favorites and my least favorite is high knees. Hate them!
This is something I can do on a day when I can’t get to the gym.
I love jumping jacks. They make me feel like a kid in gym class and not so “exercisey”
How many calories do you think this burns?
I was thinking about it on my run this morning! On the generous side I would say 10 seconds per minute = 70 calories. That’s about how much you can burn per minute jogging/running (my bodybugg used to say 9-12 calories per minute).
Not bad for 7 minutes (of hell)!
I can’t do jumping jacks without feeling like I’m gonna pee myself. But otherwise I like all those.
Did it with you…”pocahontas a whole new wooorld” 🙂 ?!
Ha! I realized I was thinking of the wrong Disney movie after 🙂
I decided to try this for 30 days. I did it for two days and only moderately injured myself once by banging my knee on the kitchen table (note to self: don’t do the high knees in the kitchen). I like the lunges and squats but hate the pushups, mostly because I have always been weak in my upper body. More of a reason to do them, right?
Also note: did this after a hilly 5 mile run yesterday, which made seven minutes seem like an eternity.
Favorite: wall sits or pushups
Least favorite: lunges
Tricep dips are my favorite from the list and high knees are my least! I ate my breakfast while I watched your video. 🙂
I’ll confess, I watched the video and didn’t do it. Lame, I know haha.
How did you get the trainer program to tell you what exercises to do?
The timer is the Tabata interval site, the trainer is Ben 🙂
work on your pushups form! otherwise, nice workout vid. i hate tabatas… : (
Least fave: high knees. I. Really. Hate. Those.
Fave: wall sit, not sure why.
Good job Mon! Love the videos!
Yum you had way better mother’s day food than I did!
Love push-ups (for the first 30, then I want to die), hate planks.
OK, I gotta ask, because I’ve been reading your blog for probably over a year or two now, but… why do you always pose from that angle/with your hand on your hip for photos? It’s almost kind of creepy, Monica!
P.S. Yellow is a great color on you.
aren’t you up wee bit early cali girl?
Up and ready to start the day 🙂 I have a ton to do today!
So do you think it will help tone you up?
Not really, I think this is best for overall calorie burn. Toning would require specific exercises for my trouble zones 🙂
Fave is plank or jumping jacks, least fave is pushups. I have weak ass arms!
Fave is push ups. I’ve been doing a 365-day challenge where you add one for every day of the year (today is day #133 of the year, so I’ll be doing 133 push ups), so 30 sec seems like nothing 🙂
Least fave maybe high knees or crunch. I am going to try this workout today just for fun!
I love your yellow dress!
I like the plank and crunches. I hate lunges. I just do.
Fav..jumping jacks. Least fav push ups. I like that it is an easy workout with no equipment needed. It would be good while traveling.
Love jumping jacks but my workout space at home has very old floorboards so I worry that I’ll crash through them……Push-ups – aaarrrggghhhh! I just can’t do them!
Fave exercise: tricep dips
Least fave: wall sit!
I had chocolate croissants from the bakery yesterday…so good!!
Never minded squats. Hate push-ups!
Fav: wall sit
Least fav: jumping jacks
Haha I thought the timer thingy was giving you instructions like ‘keep your butt down’ until it/he said ‘jazz hands’! Who was that??? Is that what Ben sounds like?
I actually like all of those moves because they work & are simple. Thank goodness there is no jumping rope, that I do not like to do.
Favorite: Plank, Side Plank, Wall Sit
Gross: Push Ups
Fav: Plank or side plank.
Blech: Jumping jacks. Hate ’em
Awesome! Thanks for doing this. When I am awake and ready for a workout, I will try it. For now, it just feels weird to lay here and watch, so I am not. I will though!