7-Minute Bodyweight Workout


7 Minute Workout 6 [Home Workout Challenge / Bodyweight Workout]

Video taken from the channel: Workout Series


7 Minute Ab Blaster Workout Home Bodyweight Abdominal & Core Fitness Exercise Routine

Video taken from the channel: Daily Workout Apps


7 Minute Leg & Booty Bodyweight Workout with Ashley Gaita Home Leg & Butt Exercise Fitness Routine

Video taken from the channel: Daily Workout Apps


7 Minute Bodyweight Workout (No Equipment Needed)

Video taken from the channel: SimplySoccer



Video taken from the channel: Fraser Wilson


The 7-Minute Workout 2.0 | Timer & Music | Inger Houghton

Video taken from the channel: Tabata Songs

YOUR 7-MINUTE BODYWEIGHT CORE WORKOUT. For this workout there are six exercises, which you’ll do for 35 seconds each. Try not to take any breaks, since you only have seven minutes to get a complete workout.

You’ll do each exercise in order, then repeat the entire circuit again to complete the workout. His 7-Minute Bodyweight Blast workout offers an equipment-free challenge—you’ll perform exercises that increase in difficulty with each round, so you’ll be gassed out in under 10 minutes. YOUR 7-MINUTE TOTAL-BODY BODYWEIGHT WORKOUT For this workout there are six exercises. Each exercise should be performed for 30 seconds, except for the long-lever front plank, which should be performed for one minute.

While technique is important, you should go as fast as possible during the first five exercises. 7-Minute Bodyweight Workout 1. Drop Squats to Crawls. Part A: Start with feet together.

Hop both feet out slightly wider than hips, send hips back 2. Rear-Foot Elevated Split Squat Twist. Stand two to three feet in front of chair and place top of left foot on the 3. Bottom-Up Push-Up to Side. You’ve now got an awesome 7 minute workout to target your glutes, thighs and butt. Perform this workout 3x per week, challenging yourself to keep to the strict 15 second rest periods between exercises and you will soon see promising results for your efforts. Grab a partner and see who can hold out longest.

The workout itself is relatively simple. Hold each position for 60 seconds without dropping. Easy, right? “T.

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.

Trainer Charlee Atkins shares her favorite bodyweight exercises that you can use to build more comprehensive workout routines when you’re stuck at home. Try This 7-Minute Bodyweight Blast Home. Athlean-X founder Jeff Cavaliere C.S.C.S. demonstrates a six-move circuit workout that focuses on training the lower abs by moving the legs and pelvis.

The 7-Minute Workout—a high-intensity circuit-training routine that can be performed with little more than a chair and some space on a floor—is one.

List of related literature:

Take an upper-body bodyweight exercise, such as a push-up or pull-up, and a lower-body bodyweight exercise, such as a lunge or squat, and perform the movements as slowly as you possibly can—it should take at least thirty to sixty seconds to get to the top of one rep and thirty to sixty seconds to return.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Then add weight, but do only one repetition instead of three, and increase your rest between sets to 2 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Following another 2 min rest, 2–3 reps of a heavy weight are performed.

“Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide” by Edward M. Winter, Andrew M. Jones, R.C. Richard Davison, Paul D. Bromley, Tom H. Mercer
from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide
by Edward M. Winter, Andrew M. Jones, et. al.
Taylor & Francis, 2006

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If you are unsuccessful, rest two to four minutes and decrease the load by subtracting 5 to 10 pounds (2.3 to 4.5 kilograms) from upper body exercises and 15 to 20 pounds (6.8 to 9 kilograms) from lower body exercises and repeat step 8.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Powerlifters and bodybuilders who lift heavy weights sometimes take up to five minutes between sets of basic, massbuilding exercises such as deadlifts and squats.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Thirty minutes per day at least three days per week is a good minimal routine.

“Power in the Pulpit: How to Prepare and Deliver Expository Sermons” by Jerry Vines, James L. Shaddix
from Power in the Pulpit: How to Prepare and Deliver Expository Sermons
by Jerry Vines, James L. Shaddix
Moody Publishers, 1999

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hi Ingir! I want your physique. Your rountines are easy to follow and i can feel the �� so I know its working. Thanks from Phoenix AZ.

  • I really like the original 7 minute work out..

    And push-ups without a mat on a ( it looks like ) wooden deck! That’s tough! Good job!

  • This is a great work out but there needs to be some kind of sound indicating the end of each move especially since there is no audio commentary. I tried the work out off of my phone and could never tell when the 30 seconds was up, it was disruptive to the work out

  • I prefer the music from the previous workout. Also somehow it feels more energetic than this one. New variations on exercises are nice! ��

  • Je suis française et merci pour les sous titres parce que sinon je comprenais rien.����
    Est qu’il y a des français ici?���� Parce que je me sans seul ������

  • The 7 min is such a Classic, easy to do and so efficient. I’ve been doing it for 4 years now.
    Thanks for this version plus!! I love the way you move allying strengh and grace!

  • I’m doing this exercises and others from 10m workout body weight 3 times at day and

    I’m dead

    One month later I’m going to post my results

  • I felt really great after doing these exercises, they are simple and effective if done regularly. Thank you simply soccer ��������

  • Great vid as always. I’ve been doing your videos for 3 weeks now and have seen a big difference and my abs are way more defined thank you

  • I’ve been working out for almost a month. My body fat has decreased and I’m slowly losing my gut. Imma try this workout! Thanks for sharing man God bless

  • quick question? Is this sorta of a beginner workout because I’m more of a advance/experienced guy with these type of workouts but I’m willing to these 7min workout when I don’t have time to actually workout for an hour or so or when it’s raining. Is there a way I can increase the difficulty?

  • So if i do this every morning for like 3 month (or morei don’t really care about the time it’s gonna take) i’m gonna be like this? (and if i use a diet plan)

  • Thanks bro for this workout!
    I just did 3 sets of it, with 1min break between each set! Just do a good warmup guys if you want to do this as a 20min routine!
    It has been 1 year since I started hiit and calisthenics, thanks to you and all the other guys on YouTube!
    Keep up the good work bro! ����

  • Hey Fraser, can you please make a full at home leg exercise video? I’m almost 13 but I’m looking to increase the power of my legs to improve my sprint speed.
    Thanks!! And I love ur videos btw. Keep up the good work!

  • Man, I was exhausted after 30secs of just watching this. I really need to start with exercising and living a more healthy lifestyle…Good vid

  • There are lots of ‘whole of eating’ videos in YouTube, but none of how to distribute meals best. Could do one? Rather than calculating the macros, how much % to put in each meal. Thank you for your videos btw, I have changed a lot thanks to you

  • Mate, any chance of a reply as you never reply. I’ve been asking if and when you will do longer workout routines ie 30 Mins plus???

  • I like the previous one “7 Minute Workout Song (w/timer) | Tabata Songs” more posted two years ago, because it has subtitle of each exercise’s name which is missing in the video…

  • Yo Dave! I play alot of outdoor soccer and im used to playing with cleats, i need to work on my first touch but the only wall i can find is in front of cement, so can i still get good results with sneakers?

  • yo dave! i learned A LOT from your videos and im going to go to a local team tryouts and hopefully go pro. Im really nervous and im not sure what to do, got anything?

  • The training:

    Push up in and out
    Heel taps
    Body folds
    Side lean push-up
    Moutain climbers
    Backwards lunge
    Knee jumps
    Backwards lunge
    Stretch & catch breath
    Jump Squats
    V Sit raises
    Plank knee ins
    Controlled walk outs
    Shoulder rotations
    Jump squats

    Your welcome

  • Yo! What’s up?! It’s your old homie. It’s been a long time since the last time I’ve sent my regards. BTW I’m not a fan of static planks. Would you mind doing me a favor? Would you mind checking out the e-mail I’ve sent you?

  • Wow Fraser! I have been following you for a while now on Instagram but this was my first workout of yours! I tried it out now (just finished it) and i am speechless! I truly loved every single minute! Good Job!❤


  • YES! This is what I have been searching for. I am a 16 year old who plays soccer, but I can’t afford a gym membership and I want to get stronger and fitter at home. THANKS SO MUCH!!

  • I’ve been following quite a few channels and trying different abs workouts, I’ll stick with this one for sure. Most optimal one short in time, no breaks, my back didn’t hurt that much while doing it and my abs burnt baaad. Perfect.
    Thank you!

  • Ok so some people have been posting about their progress on back-to-school workouts so I will with this one! I will be starting school on August 10th and I am hoping to lose a lot of weight! (I am doing the exercises right before bed)

    Day 1 (July 31): When I was finished doing the exercises, I panted like a dog for an hour. The pain was very intense and I felt my (future) abs burning into most of today. No change appearance wise but I already feel healthier and more energetic, plus I fell asleep great last night with how exhausted my body was!
    Day 2 (August 1): I just finished the exercises and let me tell you, I have NEVER felt so much pain in my ab area. But, that is how you know excercise is working! Again, no physical change yet but I am ready to sleep off the pain that I feel right now ��. I feel happier having started this challenge and I am hoping to have some serious results by August 10th!
    Day 3 (August 2): Holy mother of God…I almost cried today doing the exercises. I don’t know how this woman does it so easily, but hats off to you girl! �� I am starting to feel the change in my body, I can feel the muscles working and actually forming. The pain, while great during the actual exercising, has become tolerable. I only notice it when I stretch, which granted is a lot. I also believe that I am starting to see physical change! I have lost a tiny bit of weight, and while it is not much, it IS noticeable! Again, I am ready to pass out in my comfy bed and now wake up until 2 in the afternoon, so I’m gonna get on that! (P.S. I recommend this workout to everyone! Please try it because you will see results and feel so much healthier even after only a few days of doing this workout!)
    Day 4 (August 3):
    Day 5 (August 4):
    Day 6 (August 5):
    Day 7 (August 6):
    Day 8 (August 7):
    Day 9 (August 8):
    Day 10 (August 9):
    Day 11 (August 10):

  • Great workout but the only thing is that its hard to keep an eye on it when switching to different exercise it would be great if there is a bell or sth to inform about next exercise.

  • Here is a quick 7 minute bodyweight workout for your guys! You don’t need any equipment and you can do it pretty much anywhere. It consists of 12 different exercises done for 30 seconds each with a 10 second break in between each. I like to do this little routine in the morning to get the blood pumping and wake up.

  • I absolutely adore this workout! I’ve been looking for a short, impactful an workout, and this is perfect! I can feel the burn with every exercise! Thank you!!

  • I might not stay with this constantly but I find it to be very helpful for someone like my self who had surgery to my back and knees.