A workout claiming to boost fitness in just seven minutes has resurfaced online, with some media outlets touting it as 'science-backed'. Developed by exercise physiologist Chris Jordan in 2013, the routine was published in the American College of Sports Medicine's Health and Fitness Journal. It consists of 12 bodyweight exercises performed for 30 seconds each, with only 5–10 seconds of rest between moves, aiming for a perceived exertion of 8 out of 10.
While the workout is based on research suggesting that short, high-intensity intervals can provide benefits similar to longer sessions, experts caution that results depend on individual goals. For those starting from a sedentary lifestyle or with limited time, the seven-minute routine can improve fitness by increasing work capacity over time. However, for specific ambitions like building significant muscle, running a marathon, or lifting heavy weights, the workout may fall short.
Fitness editor Andrew, with nearly 18 years of experience, emphasises that all movement is beneficial, but conflating general movement with targeted training can be misleading. He notes that a short workout you actually do is better than a longer one you skip, but for specific goals, a more deliberate approach with longer sessions, varied exercises, or added resistance may be necessary.
Ultimately, the seven-minute workout can serve as a useful starting point or a convenient option for busy days, but it is not a one-size-fits-all solution for advanced fitness objectives.
