Workout Details

  • Duration: 8 Minutes
  • Calorie Burn: 49-84
  • Difficulty: 3/5
  • Equipment: No Equipment, Exercise Step
  • Training Type: Cardiovascular, Toning
  • Video Player: View on YouTube
Body Focus Total Body,  Lower Body

The Scientific 7 Minute Workout Video — Bodyweight Only Total Body Workout

This is Fitness Blender's take on the Scientific 7 Minute Workout!

First, we wanted to test it out ourselves to see how challenging and effective it felt, and then we thought it might be nice to have a version on the web that gave a visual of how to do the workout, as well as some verbal cues that will help you keep your form clean so that you get the most benefit possible out of this short workout. You can find the original article in the New York Times, where they talk about the routine developed by the American College of Sports Medicine’s Health & Fitness Journal. 

Workout Structure
12 Different Exercises
30 Seconds Active; 10 Seconds Rest
No warm up or cool down; both are recommended

Suggested Warm Ups:

Suggested Cool Downs:

Printable Scientific 7 Minute Workout
Jumping Jacks
Wall Sit
Push Ups
Step Up
Basic Squats
Tricep Dips
Static Plank
High Knees
Push Up + Rotations
Side Plank (repeat an interval on each side)

Does the Scientific 7 Minute Workout really work?
When it comes to physical activity, something is always way better than nothing, and that definitely rings true of this well-rounded 7 minute workout. In checking out the routine ourselves, we liked a lot about it, but definitely saw many ways in which it could be improved upon. For example, and especially when you are limited for time and looking to get the most out of your efforts, compound movements (exercises that use multiple muscle groups instead of isolating a muscle—think a burpee instead of tricep dips) are your best bet. But this is a great workout that touches upon all major muscle groups and burns off a decent number of calories in under 9 minutes (note: the workout comes in at just over 8 minutes, so we're not sure where the "7 minute" title comes from!).

If you keep a predominately clean diet, work out for at least 30 minutes several times a week, and use the Scientific 7 Minute Workout on the days when you're short on time, that would be a relatively smart fitness plan. However, if you rely on working out for only 7 minutes each day, you may find it difficult to reach or maintain a healthy bodyweight, and you would be missing even the minimum guidelines for a healthy heart and body. So, while it may not be the "silver bullet" some might be looking for, the workout makes for an awesome mid-day wake up call/metabolism boost.

What did you think of this workout? Personally, we think that it could be made more effective with an interval of Burpees, for example. What exercise are you most surprised to find missing from the routine?

Other free workout videos to try: