Yes, your schedule is packed with meetings, deadlines, and you have endless things to do. But where is the time for you to stay active?
Staying active is essential for your health and focus. According to the American Heart Association, adults should have 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous activity, or a mix of both. But you are a busy professional, what should you do?
You don’t have to go to the gym to meet these recommendations. You just need 7 minutes a day of effective exercise. Let’s delve into the article to find out daily fitness tips.
What is a 7-minute workout?
What is a 7-minute workout? It is a quick, high-energy routine made up of 12 simple exercises. You have to do each exercise for 30 seconds, then rest for 10 seconds before starting the next one.
During each 30 seconds, you have to give your ultimate best, so try to do as many moves as you can.
One thing to know: the workout is not really just seven minutes long, yes, you have heard it right. You are supposed to repeat it 2 or 3 times, which means the full workout can take 14 to 21 minutes.
Here are the 12 exercises in the 7-minute workout (just one circuit), if you do 2-3, it will take 15+ minutes:
- Jumping jacks
- Wall sit
- Push-ups
- Crunches
- Step-ups
- Squats
- Tricep dips
- Plank
- High knees (run in place)
- Lunges
- Push-ups with rotation
- Side planks
These exercises are specialized to target your whole body and are perfect for busy people who want to stay fit with just a few minutes each day.
Note: As recommended by AHA, begin with a 3–5 minute warm-up (e.g., walking in place or arm rotations) and cool down afterward. If 30-second rounds feel too intense, start with 20-second intervals or take slightly longer rests, then gradually increase.
Quick Workouts for Busy Professionals
Quick workouts can make your heart healthier and build muscle strength, and improve your fitness overall.
This routine aligns with high‑intensity interval training (HIIT), which research shows can improve VO₂ max and cardiovascular health more effectively than steady-state exercise of similar duration.
Here are 5 different workouts. Each one only takes around seven minutes to do.
Planks
A plank is an exercise where you balance on your toes and forearms while keeping your body off the ground. Your back is straight, and your head, body, and legs are lined up.
How to do a plank:
- Start by lying face down. Your elbows should be right under your shoulders, and your forearms should point forward.
- Tighten your stomach muscles by pulling your belly button in toward your spine. Don’t let your back sag or your hips stick up. Make sure your shoulders stay down and relaxed.
- Hold this position for 10 seconds, then gently lower your body back to the floor.
- As you get stronger, try to hold the plank for 30, 45, or even 60 seconds.
Lunges
Lunges are a great exercise to make your lower body stronger and more toned. Here is how to do a lunge.
How to do a lunge:
- Stand with one foot about 2 to 3 feet in front of the other foot.
- Keep your back straight, shoulders back and relaxed, and stomach muscles tight. Put your hands on your hips.
- Bend both knees and lower your body until your back knee is just a few inches above the floor.
- Push back up to the starting position, pressing through the heel of your front foot.
Squats
Squats are one of the best exercises if you want to make your legs stronger and work your core muscles too.
How to do a squat:
- Stand with your feet about hip-width or shoulder-width apart.
- If you’re using a chair, place it behind you and stand in front of it.
- Tighten your stomach muscles.
- Bend your knees and slowly lower your body down toward the chair. Push your hips back like you’re going to sit down.
- Pause here or gently sit on the chair for a moment.
- Squeeze your glutes and push yourself back up by straightening your legs.
Crunches
Crunches have been a popular ab exercise for many years. They mainly work the rectus abdominis, the muscle that makes up your six-pack.
How to do a crunch:
- Tighten your stomach muscles.
- Use your abs to lift your ribs toward your hips.
- Breathe out as you come up. Keep your neck straight and your chin up.
- Hold at the top for a few seconds. Keep breathing.
- Slowly lower your upper body back down, but don’t relax completely.
- Repeat 15 to 20 times, making sure each one is done with good form.
Wall Sits
Wall sits are a great exercise that really work your thighs, glutes, and calves and help build strength and endurance.
How to do a wall sit:
- Stand with your back against a wall. Your feet should be shoulder-width apart and about 2 feet away from the wall.
- Tighten your stomach muscles.
- Slowly slide your back down the wall until your thighs are parallel to the floor.
- Move your feet if needed so your knees are right above your ankles.
- Keep your back flat against the wall.
- Hold this position for 20 to 60 seconds.
- Slowly slide back up to stand up straight.
- Rest for 30 seconds, then repeat 3 times.
- As you get stronger, try to hold the wall sit 5 seconds longer each time.
Conclusion
What more excuses can you make when you can do home exercises? 7 minutes a day and you will see a visible difference.
Do not even doubt these short exercises; they are also powerful. So, stay active, build strength, and boost energy without worrying too much.
So, no more excuses! Your fitness journey should start today.
FAQs
Q1: Is it okay to do a 7-minute workout every day?
Ans: If you continue to do it on a daily basis, you will have a slow, steady Improvement in your health and physique, so it is quite good for you.
Q2: How many calories does a 7-minute workout burn?
Ans: At a rate of 15 calories per minute on average, the participants burned 105 calories in 7 minutes (3). This is a general number, though, and it might not be applicable everywhere. A number of variables determine how many calories you can burn, including (5): Weight: You burn more calories when you weigh more.
