We all know the feeling — the push and pull of wanting to move your body but a lot Not want to bother with a trip to the gym. When you have finished debating which class and what sport?, the workout window has passed. Never before has this impulse and frustration been more common than during the holidays, when fun is frequent but free time is scarce. Luckily, there’s a small wellness weapon that can fit into any schedule: the 7-minute workout.
OK, it’s not exactly one secret weapon. Science-backed routines became a real fitness sensation when the Johnson & Johnson Institute for Human Performance published series of 12 moves in 2014. Using high-intensity circuit training (HICT) and bodyweight only as resistance, the goal was to create an exercise that was as time-conscious and effective as reality. It works by elevating your heart rate with cardio while intensely targeting your upper body, lower body, and core each for 30 seconds — with a budget for 10 seconds of transitions. The circuit can be repeated as many times as you like, but one circuit takes seven minutes and May help reduce body fat while promoting heart health. (Of course, a full-length HIIT class is more beneficial, but seven minutes is better than none.)
What may not be well known, however, is how customizable the 7-minute workout is. The 12 moves are often presented the same: jumps, push-ups, planks, triceps, etc. But Dr. Chris Jordan, co-author of the popular exercise, really designed it to be easily adjustable for all fitness levels. For example, can’t do jumper jacks? Try marching in place. Hard to pass on tricep dips? Try push-ups against the wall. Planks are not your thing? Try my personal favorite: the swimmer (you can literally lie on your stomach). As long as you evenly target all three muscle groups (including heart rate) and do your best for seven minutes, you’re great.
Dr. Jordan and his colleagues have actually created 22 variations of the 7-minute exercise. Scroll down to see two versions of the 12-step, 7-minute workout — the “First Timer” beginner option and the more advanced Johnson & Johnson “Superhero” workout — to keep you going. keep moving throughout the holiday season. (Consider Download the official app for further instruction or to customize your own workout.)
- Cardio
Advanced: Side-to-Side Shuffle. Start by balancing on your right foot with the knee slightly bent. Step quickly to the left three to five times, stopping and balancing momentarily on the left foot, then do the same on the right. Repeat for 30 seconds.
Beginner: Step-Up. Step onto a stable chair (make sure all feet are on the chair), step down, and repeat for 30 seconds. Replace any lead pin.
2. Lower body
Advanced: Power Squats. Stand with feet shoulder width apart. Squat down while keeping your back and knees behind your toes. Jump up. Then repeat for 30 seconds.
Beginner: Squats. Stand with feet shoulder width apart. Squat down. Keep your back line and your knees behind your toes while pushing through your heels. (You can use a chair for support.) Repeat for 30 seconds.
3. Upper body
Elevate: Superman Pushes Up. Place your hands wider than shoulder-width apart, place your feet on the floor, and your body straight from head to toe. Lower your body until your elbows are bent 90 degrees, keeping your core muscles active. As you lower, bring your right leg up and bend your knee into our elbow, then return to the starting position as you push up. Repeat for 30 seconds, alternating sides.
Beginner: Kneeling Push-Up. Place hands wider than shoulder width and body straight from head to knees. While keeping the center of gravity in contact, lower your body until your elbows are bent 90 degrees. Exhale as you push up and don’t lock your arms. Repeat for 30 seconds.
4. Core
Advanced: One-legged Bridge. Lie down with feet flat on the floor and knees bent 90 degrees. Lift hips off floor until fully extended. Extend your right leg. Lower and lift with raised leg for 15 seconds, then switch to left leg.
Beginner: Plank Kneeling. Rest your elbows and knees on the floor. Keep your hips up and your body straight from your head to your knees and hold for 30 seconds.
5. Cardio
Advanced: Squats and Boxes. Stand with feet wider than shoulder width and repeat the squat while punching forward for 30 seconds.
Beginners: March on the spot. Keeping your back straight, raise your knees as high as you can and swing your arms. Alternate the legs for 30 seconds.
6. Lower body
Advanced: One-Leg Squat Touch. Start by balancing on your left foot with the knee slightly bent. Squat down by bending your left knee and hip. Keep your left knee behind your toes and right foot behind as you touch the floor with your right hand. Return to starting position and repeat for 15 seconds on each side.
Beginner: Split support chair squat. Keep your front knee behind your toes and bend your back knee as you squat down while holding the top of the chair. Squat each side for 15 seconds.
7. Upper body
Elevate: Push up by the Hindus. Start with hands wider than shoulder width, feet on the floor and body in a twisting (or crouching) position. Bend your elbows as you lower your head, forward, then up as you lower your hips toward the floor (similar to Chaturanga). Return to starting position and repeat for 30 seconds.
Beginner: Kneel staggered push-ups. Start with your hands wider than shoulder width in a staggered position. Your body is straight from your head to your knees. Lower your body until your elbows are bent 90 degrees. Switch sides after 15 seconds.
8. Core
Advanced: Smash the bike. Lie down with your feet on the floor and knees bent. Place your hands behind your head, contract your abs, and rotate your torso to each side, touching the elbow to the opposite knee. Use the pedaling motion with your feet and keep your center of gravity active while you sit up for 30 seconds.
Beginner: Kneel beside Plank. Start on your right side, supporting yourself with your right arm and forearm. Keep your feet and knees on the floor. Lift yourself up, keeping it straight from your head to your knees and hold for 30 seconds. Switch sides after 15 seconds.
9. Cardio
Advanced: Side-to-Side Jumping. Start by balancing on your right foot. Quickly jump to the sides with your left and right feet, pausing momentarily for balance, for 30 seconds.
Beginners: Stand and Box. Stand with feet slightly wider than shoulder width with knees slightly bent. Hold your hands in front of your chest and alternately punch forward for 30 seconds to raise your heart rate.
10. Lower body
Advanced: Split Squat Chair. Stand with one foot slightly forward and one foot behind on a chair with both knees slightly bent. Squat, keeping your back straight and your front knee behind your toes. Repeat 15 seconds on each side.
Beginner: Inverted Lungs. Stand with your feet together and hands on hips. Step one foot back and squat down with your knees and hips. Keep your front knee behind your toes and your back straight. Alternate sides for 30 seconds.
11. Upper body
Advanced: Grasshopper Push-Up. Start with your hands wider than shoulder-width apart and place your feet on the floor. Lower your body until your arms are bent at a 90-degree angle. Simultaneously, lift your right leg off the floor and bring your right knee to your left elbow as you lower. Return to starting position and repeat, alternating sides for 30 seconds.
Beginner: Chair-assisted push-ups. Start with your hands firmly on the chair and your feet on the floor. Lower your body until your arms are bent at a 90-degree angle, then exhale as you push up and repeat for 30 seconds.
12. Core
Advanced: Superman. Lie face down, arms and legs extended. Work your lower back and raise your arms, legs, and chest slightly off the floor. Return to the ground and repeat for 30 seconds. Focus on squeezing your core muscles.
Beginner: Swimmer. Lie face down, arms and legs extended. Work your lower back, while lifting your left arm and right leg slightly off the floor. Alternate with right arm and left leg, then repeat for 30 seconds. Focus on squeezing your core muscles.
