Change Your Life with The Scientific 7-Minute Workout
by Charles Q. Drexler
published 2020.10.18
published 2020.10.18
SUMMARY:
- This article provides information and instruction on the Scientific 7-Minute Workout, a high-intensity interval training (HIIT) exercise routine developed by the New York Times and the American College of Sports Medicine.
- The Seven Minute Workout consists of 12 exercises, each performed at high intensity for 30 seconds, followed by 10 seconds of rest in between.
- The author provides personal stories of his experience following a 7-Minute workout program, and offers inspirational and practical advice for incorporating this workout into a healthy lifestyle.
- This article announces the Absolute WIN 7-Minute Workout Series, a free educational resource demonstrating the seven minute workout. These fitness videos include beautiful imagery, upbeat workout music and countdown timers for a true “workout-with-me” experience.
SEVEN MINUTES. That’s all it takes. Just seven minutes of high-intensity exercise to reap the benefits of a workout you thought was only possible by hitting the gym or going on a long run. Sounds too good to be true, right?
I personally have incorporated this seven minute workout into my life and fitness routine -- I can tell you that in my experience, it DOES work. The benefits of this workout almost seem to defy common sense. Seven short minutes of exercise really can stack up as a powerhouse fitness program. There is a hard science behind it that would defy skepticism of what might be dismissed as a fad fitness routine. The program is incredibly simple and effective, and it may even exceed conventional expectations. But like any fitness routine, it only works if you do it.
This article is about how I did it, and is meant to inspire others to give it a try.
WHAT IS THE SCIENTIFIC 7-MINUTE WORKOUT?
Love that side plank!
The Scientific 7-Minute Workout is an exercise routine consisting of 12 exercises, each performed at high intensity for 30 seconds, followed by 10 seconds of rest in between. Blending both cardio and strength training, the seven minute workout is an example of “high-intensity interval training” (commonly abbreviated as HIIT) -- the point of HIIT is to work very hard in short bursts of time, completely zapping your muscles’ energy reserves to trigger the same recovery response you would get from other types of exercise. The seven minute workout targets large muscle groups for a “total body” workout, and leverages your own body weight as resistance.
I first read about The Scientific 7-Minute Workout in a 2013 New York Times article / Well blog post by Gretchen Reynolds (https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/). Reynolds references scientific studies demonstrating “even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding” and outlines the 12 exercises as a guideline program that puts this science into an actionable program.¹
This NYT article is actually a reference / summary / distillation of a previous article published in the Health & Fitness Journal of the American College of Sports Medicine -- the original ACSM article is a much deeper and more academic treatise on the history, development and science behind HIIT workouts. Their research asserts
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[The 7-Minute workout] “seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise… Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.”²
ACSM’s Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8-13
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Of course, the proof is in the pudding: the best way to find out if something is good or successful is to test it yourself. And that's what I did.
THE 12 EXERCISES - 30 SECONDS EACH
- Jumping Jacks
- Wall Sit
- Push-Ups
- Abdominal Crunches
- Step-Ups
- Squat
- Triceps dips
- Plank
- High Knees Running in Place
- Lunge
- Push-Ups with Rotation
- Side Plank
Photos by Sarah McDonald. © 2020 by Charles Q Drexler / absolute WIN
MY STORY -- A DESIRE TO CHANGE
Wall Sit.
I have to admit, when I first read about the seven minute workout, I was intrigued, but I didn’t really know how to incorporate it into my life. Shortly after I read the article, I filed it away as one of those “things I should do,” and focused on the other “important” things in front of me at that time. Looking back, I can see there were a lot of barriers -- both real and artificial -- that I had to overcome before I could even try to make this work.
Some of the “real” barriers are almost ridiculously inconsequential. I mean, it’s just seven minutes, and all you need is body weight, what’s so hard? But there are practical considerations such as, where am I going to do this? How will I keep time? What supplies do I need? I address these concerns later in this article -- please keep reading.
It’s the artificial or imagined barriers that I want to address. I’ve heard it said that we all create our own prisons -- prisons of thought that keep us from doing what we know is right, from being our best selves -- and the great secret is, there’s no lock on those self-created prison cells. If you want to get out, all you have to do is open the door and start walking out.
When I came across this article in 2013, I was full of optimism and good intention. I was starting to make real progress in my career, and I was hitting the gym and following an intermittent fasting diet that seemed to be working. But as the lotus flower blooms, it also drops its seeds and begins its return to the mud.
Over the next few years, I fell off the fitness wagon as life seemed to get increasingly stressful. I put off working out in favor other "more important" priorities, even at the detriment of my own health and well-being.
In 2015, I became a father, and I credit my daughter’s presence as an inspirational motivator for me to turn things around. Any new parent can attest to the challenges of sleep deprivation and lifestyle changes that come with caring for an infant -- and those challenges hit me hard. I found myself overweight and in constant body pain, trying to chase after a spirited, precocious and physically active child. Some parents get one of those very mild-mannered “angel” babies who only eat, sleep and smile; my daughter was a fireball. And if I didn’t do something to increase my capacity to care for her, she was going to outpace me. I was terrified that I wasn’t going to be strong enough to pick her up, push her in the stroller, etc. She needed a strong father who could handle her energy and make her feel secure.
When you are on parent duty for what feels like 24/7, going to the gym can seem all but impossible. It’s during this time that I remembered the seven minute workout. And I decided to give it a shot.
Some of the “real” barriers are almost ridiculously inconsequential. I mean, it’s just seven minutes, and all you need is body weight, what’s so hard? But there are practical considerations such as, where am I going to do this? How will I keep time? What supplies do I need? I address these concerns later in this article -- please keep reading.
It’s the artificial or imagined barriers that I want to address. I’ve heard it said that we all create our own prisons -- prisons of thought that keep us from doing what we know is right, from being our best selves -- and the great secret is, there’s no lock on those self-created prison cells. If you want to get out, all you have to do is open the door and start walking out.
When I came across this article in 2013, I was full of optimism and good intention. I was starting to make real progress in my career, and I was hitting the gym and following an intermittent fasting diet that seemed to be working. But as the lotus flower blooms, it also drops its seeds and begins its return to the mud.
Over the next few years, I fell off the fitness wagon as life seemed to get increasingly stressful. I put off working out in favor other "more important" priorities, even at the detriment of my own health and well-being.
In 2015, I became a father, and I credit my daughter’s presence as an inspirational motivator for me to turn things around. Any new parent can attest to the challenges of sleep deprivation and lifestyle changes that come with caring for an infant -- and those challenges hit me hard. I found myself overweight and in constant body pain, trying to chase after a spirited, precocious and physically active child. Some parents get one of those very mild-mannered “angel” babies who only eat, sleep and smile; my daughter was a fireball. And if I didn’t do something to increase my capacity to care for her, she was going to outpace me. I was terrified that I wasn’t going to be strong enough to pick her up, push her in the stroller, etc. She needed a strong father who could handle her energy and make her feel secure.
When you are on parent duty for what feels like 24/7, going to the gym can seem all but impossible. It’s during this time that I remembered the seven minute workout. And I decided to give it a shot.
INSPIRATION
Abdominal Crunches.
In my life and work as a creative in New York City, I got to rub shoulders and meet minds with many very smart and talented people -- and one of those people was my friend Dan.
Dan and I were talking over the water cooler one day, and he turned me on to the book A Curious Mind: The Secret to a Bigger Life by the Hollywood movie producer Brian Grazer. It’s an incredible and inspiring book. Grazer explores how a posture of intellectual curiosity -- entertaining the possibilities of the unknown and pursuing opportunity even with uncertain outcomes -- can have immense payoff in creative endeavors. As a filmmaker, his thinking resonated with me, and in particular, I couldn’t stop thinking about one brief passage:
Dan and I were talking over the water cooler one day, and he turned me on to the book A Curious Mind: The Secret to a Bigger Life by the Hollywood movie producer Brian Grazer. It’s an incredible and inspiring book. Grazer explores how a posture of intellectual curiosity -- entertaining the possibilities of the unknown and pursuing opportunity even with uncertain outcomes -- can have immense payoff in creative endeavors. As a filmmaker, his thinking resonated with me, and in particular, I couldn’t stop thinking about one brief passage:
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I was a pudgy boy, and I didn’t grow out of it as a teenager. When I graduated from college, I had love handles. I got teased at the beach. I looked soft, with my shirt on or off.
I decided I didn’t want to look the way I looked. When I was twenty-two years old, I changed my diet and developed an exercise routine -- a discipline, really. I jumped rope every day, Two hundred jumps a minute, thirty minutes a day, seven days a week. Six thousand jumps a day for twelve years. Gradually, my body changed, and the love handles faded away. … I took a resolution and turned it into a habit, into part of how I live each day. I did the same thing with curiosity.³ Brian Grazer, A Curious Mind: The Secret to a Bigger Life
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Here was an unconventional, towering figure in the creative world correlating his success with his fitness routine. I was curious. Could I do this too?
I remember a second inspirational quote that emerged in one of those water-cooler chats with Dan. We were talking about exercise, and I recall us lamenting the days we couldn’t exercise because we were too busy, too stressed. Of course, Dan reminded me: “On days you are stressed, you have to work out more.”
It may sound counterintuitive, but I’ve found that it’s true. The exertion of a good workout centers a person. The exercise breaks down the stress toxins in your body, and during recovery your heart slows down, your breath deepens. Increasing muscle mass through exercise raises metabolism, improving the body’s responses to stress and helping to regulate future production of stress hormones.⁴ Further, there is voluminous evidence of the body-brain connection, and that exercise can sharpen mental processes.⁵ The articles referenced herein essentially show that the body “pays it forward” after vigorous, high-intensity exercise.
MY EXPERIENCE FOLLOWING THIS WORKOUT
Lunges.
This section is about the practical stuff. Where to do it? Jumping jacks in my apartment made the house shake, and I could only do step ups in the room where the ceiling was tall enough. Also, I needed a chair / platform to step on and dip from.
Eventually, I figured out that I could do the jumping jacks, wall sit and high knees running in place in the hallway, near the apartment door and entry stairwell. The building seemed to be engineered stronger in those areas, with many intersections of walls, doors and stairs to absorb the vibrations of an overweight adult exercising like a crazy person for 30 second bursts. Then, I’d take a light 10-second jaunt back to the high-ceilinged room, where I was set up for 30 seconds of pushups, crunches or lunges. It helped to define zones where I could practically complete the workout, which is also recommended in the NYT articles.
I don’t really remember the first time I did it, but I believe it was hard. HARD. But it felt good. It gets easier with time. But again: it only gets easy if you do it, ideally every day, multiple times a day (if you can). It’s just seven minutes.
The journey to become a master of the seven minute workout starts with small steps,⁷ I allowed myself two indulgences that kept me on my path:
- Cheat all the time… but do it every day. Can’t quite finish those 30 seconds? No sweat, take a breather. Don’t like the next exercise? Try something else. But do it. Then do it again, and again and again.
- Eat more, Exercise more -- This is a concept I came across (I think) in an article or blog post on bodybuilding.com. I can’t track down the exact source, and I believe I took their concept and put my own twist on it. Certainly you can find many articles on that site that discuss eating more as a way to increase metabolism while trying to lose fat.⁸ Essentially what I remember reading was the advice of a trainer who was addressing what to do when your diet / workout routine plateaus: “Eat more, Exercise More” was offered as a solution. Specifically, I recall this being offered as a strategy to bulk up on muscle mass, which was a desired result for me. But I also came up with my own special interpretation of “eat more, exercise more”: So long as you are doing the workouts and working hard, eat at whatever you want. (Even the bad stuff, but of course try your best to eat well). In effect, between diet and exercise as strategies for weight loss and bodybuilding, I made a choice to put the exercise first. With the HIIT workouts, I still found myself losing weight and gaining muscle, and I felt better about enjoying some of the junk I was eating. Eventually, I stopped craving the junk and craved a good workout instead. This is the body-mind connection I’m talking about. Sometimes you need to stop the calorie counting and just focus on doing the work.
I recommend doing the workout with fingerless gloves (to protect your hands). I used a step stool from IKEA as a portable bench that I could use for step-ups and tricep dips.
I also recommend a smartphone and bluetooth headphones. Supply whatever music you like.
There are many apps out there for keeping time, but the one I like is Perigee Seven (https://seven.app/). And of course, one of the best resources for keeping time is our “workout-with-me” Absolute WIN video series, which is available on the Absolute WIN YouTube channel.
THE ABSOLUTE WIN 7-MINUTE WORKOUT VIDEO SERIES
The mission and vision of Absolute WIN is to create and share content that inspires positive choices toward health, wellness and sustainability. This vision for this site grew out my own struggles during a time when I was unhealthy, unwell and living an unsustainable life. I needed inspiration.
My last inspirational quote (in this article, anyways) for you: NO CHALLENGE, NO CHANGE.
My last inspirational quote (in this article, anyways) for you: NO CHALLENGE, NO CHANGE.
I thought a lot about this gym-rat axiom as I considered how to move toward health, wellness and sustainability. I decided to give myself a challenge. And once I fully committed to that challenge and making it a habit, my creativity opened up. I wanted to use my skills and passions as a filmmaker, writer and influencer to show and share what it was like to actually do this workout consistently, over time, and to provide a record that might inspire others. I gave myself an opportunity to chase down my own curiosity -- what would happen if I followed my impulses to create this? This website is the realization of those impulses. I hope what I’m creating is useful and inspirational to others. To you. You can do this!
About These Videos / How To Use
The Absolute WIN 7-Minute Workout videos are designed to allow viewers to follow along with the workout. The whistle keeps time, roughly corresponding to the workout I’m following. In some videos I modified the workout based on the limitations of my environs -- for example, holding a squat when there was no wall for wall sit.
The Absolute WIN workout series is intended to be a free inspirational and educational resource. Watch the videos on your phone, computer, TV, tablet or device. And please LIKE, SHARE and SUBSCRIBE.
The most up-to-date publicly released videos are hosted on the Absolute WIN YouTube channel. Please subscribe by clicking this link!
The Absolute WIN workout series is intended to be a free inspirational and educational resource. Watch the videos on your phone, computer, TV, tablet or device. And please LIKE, SHARE and SUBSCRIBE.
The most up-to-date publicly released videos are hosted on the Absolute WIN YouTube channel. Please subscribe by clicking this link!
FAQ
High Knees Running in Place.
Q: I’ve heard of Seven Minute Abs - Is this like that?
A: No. Well... Yes. Maybe? The truth is, I don’t know much about Seven Minute Abs, or any other “seven minute” type workout, but in general, I would think that any sub-10-minute workout program that blasts your core for seven minutes of high-intensity exercise gets you pretty much to the same end result. IMHO, there is no one right way, and even in my 7-minute workout videos, I occasionally deviate from the standard exercises either because of video production considerations (e.g. there’s no wall available for “wall sit”) or personal preference (e.g. I want to target my lower back pain by adding in “good mornings” or “spiderman crunches” ). The point is, you have to work HARD for at least seven minutes. As explained in the NY Times article, “Those seven minutes should be, in a word, unpleasant.”⁹
For further inspiration, check out these other NY Times resources:
Really, Really Short Workouts - https://www.nytimes.com/guides/well/really-really-short-workouts
1 Minute All-Out vs. 45 minutes of Moderate Exercise - https://well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/
Try HIIT, You Might Like It - https://www.nytimes.com/2020/10/14/well/move/try-high-intensity-interval-training-you-might-like-it.html
Q: In your videos, someone is standing behind the camera, right?
A: No, the videos are completely filmed by me and me alone. My process involves selecting a location, setting up the camera and then stepping in front of the camera. Now, common sense and best filmmaking practices will tell you that you should NEVER, EVER leave a camera unattended, especially when perched atop a tripod. It’s bold. It’s risky. But I’m a professional. I try to carefully select camera positions that not only capture visually stunning imagery, but also afford natural protection to the camera, e.g. , near heavy structures, away from pedestrian paths, etc. In a way, what I am doing with this video series -- and this whole Absolute WIN project -- is a kind of performance art, and art is about bold and risky choices.
Q: Okay, so I’ve been doing the 7-minute workout for a while now, and it’s become too easy. What do I do now that it stopped working for me?
A: This is a great question. Full disclosure: I am neither a trainer nor a physician, and the views presented here are simply my opinions as someone who has followed this workout for a while and made it work. Congratulations to you for sticking with this workout long enough for it to become easy. If this is true, I suspect that you are on a better path to health and wellness, which is the point of this site.
Humbly, I would challenge you to go back and do more. Work harder, it’s only 7 minutes. Try doing multiple circuits. The NYT has published an “advanced” 7-min workout (https://well.blogs.nytimes.com/2014/10/24/the-advanced-7-minute-workout/), which you might try. The reality is, you will likely need to try other workouts to make real body change. Consider a gym membership. I personally recommend finding a gym that offers group fitness classes -- like the seven minute workout, you want to look for routines that structured so you can turn "off" your brain and turn UP the burn. Find programs that add variety and challenge your body without thinking too much. The zen is the doing.
Q: DUDE, you are working out in jeans and a t-shirt. Are you for real?
A: Yes! In doing this, I learned that concerns like wearing the “right” clothes can be artificial barriers to simply moving your body and getting it done. By changing my perceptions about what I “could do” in certain clothes, I opened up space and time for fitness activities. I’ve done the 7-minute workout in my home, at work, even on the street. A filmmaker’s secret: I have used the seven minute workout to kill the butterflies in my stomach before shooting or delivering a big presentation. Remember, this workout kills stress -- and it’s times that you are in “real” clothes, “real” life that are most stressful. Close the door to your office, go up to your bedroom, out to the back yard -- find some space and get it done.
A note about the clothes -- the t-shirts and jeans came from GAP. Men’s Stretch Jeans were a godsend for an active life where gym clothes were not appropriate. They were very functional and reasonably priced. Now, this shout-out is neither paid for nor sponsored by GAP. Same with any of the other brands referenced on this page. Absolute WIN takes a position of independence and neutrality, and our opinion cannot be bought. However, we are open to sponsorships and brand partnerships that allow us to continue creating honest and impactful content toward health, wellness and sustainability.
Q: So, I tried to follow your advice, and it didn’t work for me. I actually gained weight, hurt myself, etc. What do I do?
A: Again, let me be clear: I am not a doctor nor an exercise expert. I don’t purport to be an expert in any areas other than media production and creative services, including ideation, writing, communication and business strategy and execution. This project is meant to INSPIRE, not instruct. You should consult your doctor and/or fitness experts about your exercise routine. Having said that, I believe that in most situations, YOU are the best expert on your health. The only thing I can offer is permission for you to take control of your own health, and encouragement that you can do it. You can probably push yourself harder than you think -- and I humbly suggest that you can start with just seven minutes. There is much evidence out there about the body-brain connection and how exercise can actually improve your thinking and mental acuity. Are those pains and roadblocks real? Or are they in your mind? Chances are, if you are reading this, you know somewhere inside you that you can do more to get yourself to a healthier place. I encourage you to follow that instinct. Your effort will take time -- and you will fall off the wagon along the way -- but you will see improvement if you stay with it and follow your best instincts.
Q: I love your videos! How can I see more?
A: Thank you! I appreciate your attention and interest. Please subscribe to our absolute WIN YouTube channel, and please like and share the videos. We are also on facebook and twitter. I can’t stress enough how important it is for you to actually click on those like / subscribe / share buttons -- this project thrives on real, organic support and your support makes a huge impact.
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Absolute WIN is a web platform for lifestyle content, focusing on health, wellness and sustainability. We produce and share positive content to inspire personal change. If you enjoyed this article please share and keep checking back for new content. Thanks for reading! Good Luck! - CQD 
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article published: 2020.10.18
REFERENCES / FOOTNOTES
1. Gretchen Reynolds, “The Scientific 7-Minute Workout,” The New York Times (New York Times Well Blog, May 9, 2013), https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/. [Accessed 18 October 2020].
2. Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, ACSM’s Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8-13
doi: 10.1249/FIT.0b013e31828cb1e8 Available at: <https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx> [Accessed 18 October 2020].
3. Brian Grazer and Charles Fishman, in A Curious Mind: the Secret to a Bigger Life (New York: Simon & Schuster, 2016), pp. 17-18.
4. I don’t have a source for this. I think this is common knowledge?
5. Again, no source for this one either. I say this is common knowledge. As the Romans said, anima sana in corpore sano.
6. Moving your ass will make you feel better. So start movin’ dat ass!
7. n.b. On the journey to seven-minute workout mastery, I consider myself to be but a humble novice attempting to point the way for others. I hope you find the resources I have provided to be helpful and inspiring.
8. Jamie Alderton with Lara McGlashan, “Eat More Food To Lose More Weight!,” Bodybuilding.com (September 20, 2018), https://www.bodybuilding.com/content/eat-more-food-to-lose-more-weight.html. [Accessed 18 October 2020].
9. Reynolds, “The Scientific 7-Minute Workout,” NY Times.
2. Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, ACSM’s Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8-13
doi: 10.1249/FIT.0b013e31828cb1e8 Available at: <https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx> [Accessed 18 October 2020].
3. Brian Grazer and Charles Fishman, in A Curious Mind: the Secret to a Bigger Life (New York: Simon & Schuster, 2016), pp. 17-18.
4. I don’t have a source for this. I think this is common knowledge?
5. Again, no source for this one either. I say this is common knowledge. As the Romans said, anima sana in corpore sano.
6. Moving your ass will make you feel better. So start movin’ dat ass!
7. n.b. On the journey to seven-minute workout mastery, I consider myself to be but a humble novice attempting to point the way for others. I hope you find the resources I have provided to be helpful and inspiring.
8. Jamie Alderton with Lara McGlashan, “Eat More Food To Lose More Weight!,” Bodybuilding.com (September 20, 2018), https://www.bodybuilding.com/content/eat-more-food-to-lose-more-weight.html. [Accessed 18 October 2020].
9. Reynolds, “The Scientific 7-Minute Workout,” NY Times.
© 2020 by Charles Q Drexler / absolute WIN
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