7 Minutes for Your Health

7 Minute Workout

No time to exercise?

Do you have 7 minutes?

When people say they don't exercise, the most common reasons are that they don't have the time or energy or interest. Now there’s a workout that can help you overcome these challenges!

The health benefits of exercise are staggering.  Regular physical activity decreases your risk of heart disease, diabetes, cancer, osteoporosis, Alzheimer’s and of dying from ANY cause! It is a potent tool for decreasing depression and stress and one of the best ways to increase energy. 

New research is being conducted on the use of short duration, high intensity workouts.  This new approach to fitness has shown excellent health outcomes while being more time efficient than traditional approaches to fitness.  For example, research at McMaster University has shown that a few minutes of exercise close to your maximum capacity can create changes in the muscles similar to long bouts of running or bike riding. 

A sequence of exercises has been well researched to improve fitness in a short amount of time.  There are 10 exercises that are each done for 30 seconds with a 10 second rest in between. Jumping jacks

  1. Wall sit
  2. Push-up
  3. Step-up onto chair
  4. Squat
  5. Triceps dip on chair
  6. Plank
  7. High knees/running in place
  8. Lunge
  9. Side plank


All exercises should be done at a speed that is comfortable and modified to your current fitness level.  For example, push-ups and planks can be done from the knees instead of the feet.  If stepping onto a chair is too high, use a small step stool or the first step of a flight of stairs

Various online versions and a downloadable Apps walk you through the routine with a visual guide and keeps track of time. You don’t need any equipment or special clothing - just a wall, a chair and some running shoes.  That means you can do it in your office or your home or anywhere. Even the busiest day can spare 7 minutes in the name of health and fitness!