
The seven-minute home workout that doesn't require any fancy kit
I came across the impressive-sounding 'exercise physiologist' Chris Jordan on my trawl for a workout that wouldn't completely floor me. Unlike other workouts which promise results, but never seem that convincing (and look terrifying), I was drawn to this one, as it seemed to have some decent science behind. Studies have shown noticeable cardiovascular and strength benefits which can be achieved with just seven minutes, assuming you're pushing yourself hard in that time. Plus the only bit of kit you need was a pair of trainers.
Jordan devised the seven-minute workout over 10 years ago, at the Human Performance Institute in Orlando with the results published in the American College of Sports Medicine's Health & Fitness Journal. It soon become a phenomenon across the world introducing millions, who lacked time, but sought a fitness boost, to the benefits of brief bursts of exercise – and routines have been modelled on it ever since.
The enticing subhead alone drew me in: 'Maximum Results With Minimal Investment'. Comprising 12 exercises, the idea is to do 30 seconds of each, with five seconds to move between exercises, totalling seven minutes.
I turn to a local expert to put me through my paces. 'The exercises are familiar but the problem is they're often done incorrectly,' says Laura Wilson, specialist musculoskeletal physiotherapist and director of The Swiss Touch clinic. 'The key is to slow down, and pay close attention to your alignment. If you do this religiously you'll notice improvement in muscle strength, bone density, posture and balance.'
Personal trainer Louisa Drake agrees, but adds that the order of the exercises is also important, as it allows each muscle group to rest while another is worked. 'It's a great example of using your own bodyweight to do a full-body workout, promising effective fitness 'in your pyjamas'' she says.
But, of course, when it comes to the reality of actually focussing on these exercises as intensely as the experts suggest, it's not that simple. I quickly discover when I try the routine out (in my pyjamas); exercises like jumping jacks and running on the spot don't work for me without a proper sports bra. Not only that, but reading the small print of the study suggests that optimum results are achieved by doing three rounds of the workout, totalling 21 minutes – admittedly still not a huge time commitment, but quite different to the seven-minute headline.
The trouble is, she explains, people often give up when a seemingly-easy routine doesn't work for them. 'Someone with dodgy knees shouldn't feel defeated because they can't do jumping jacks,' she says. 'And someone managing hormonal fluctuations needs modifications, not a rigid prescription.'
Drake argues that the pros (accessibility, convenience, very little time needed) outweigh any cons. 'If it all starts with seven minutes in your living room, then brilliant.' Plus all the exercises can be adapted to suit different needs and dodgy knees.
For me, getting out for a run, or to a class, often feels impossible to fit in, whereas seven minutes in my living room – or garden – is always doable. First thing in the morning is an excellent start to the day; certainly better than seven minutes spent doom-scrolling with my cup of tea.
Here are the 12 exercises, with expert support on how to get the most out of them – plus variations to make them easier.
1. Jumping Jacks
'An excellent cardiovascular exercise, engaging multiple muscle groups while rapidly elevating heart rate,' says Drake. 'The high-impact nature of it can stress joints, and is particularly problematic for women with pelvic floor issues. In these cases, a step-touch version (step one foot out, bring it back, repeat on other side) provides similar cardiovascular benefits with significantly less impact and bouncing.'
2. Wall Sit
Wilson says this deceptively simple exercise is good for building strength in your thighs and glutes, while challenging your postural control. 'Have your knees at roughly 90 degrees, keeping your back straight and your weight in your heels,' she says. 'Once you've got the hang of it, you can add a small ball between your knees to activate your inner quadricep muscles; a great exercise for knee pain.'
3. Push-ups
'It's a brilliant compound exercise simultaneously targeting chest, shoulders, triceps and core, but it can be problematic for anyone with wrist issues, lymphoedema concerns or limited upper body strength,' says Drake. 'A good starting point is wall push-ups (hands against wall, lean in and push back), moving onto incline push-ups using a chair or bench. If wrist-loading is tolerable, try modified knee push-ups.'
4. Abdominal Crunches
'I see this performed incorrectly all the time,' says Drake. 'It's also problematic for many women, particularly post-pregnancy, as they can worsen diastasis recti (abdominal separation).' If you don't have these issues, then Wilson says the key is to move from the rib cage, rather than pulling on your neck. 'Keep your chin slightly tucked, and imagine peeling each vertebra off the floor one at a time.' If you're struggling, come up only very slightly, or support your head. Drake prefers dead bugs, where you lie on your back with arms and legs raised, then slowly lower opposite arm and leg.
5. Step-ups
'These mimic real-life movements like climbing stairs, so are excellent for building functional strength and stability,' says Wilson. 'Step up with control, pressing through the front heel and keeping your hips level. Avoid using momentum or pushing off the back leg. You can make them easier by lowering the step height, or harder by holding dumbbells and slowing down the movement.'
6. Squats
A classic for a reason, squats are a fabulous functional exercise. 'They strengthen the hips, thighs and core,' says Wilson. 'Start by thinking of sitting back into a chair; keep your chest lifted, knees tracking over the toes, and spine neutral. Avoid collapsing your chest or letting your knees drop inward.' If you're a beginner, use a chair behind you, and just touch it lightly with your bum before standing up again. More advanced? Make it harder by holding a weight, or adding a band around your knees.
7. Triceps Dips
'These are great for targeting the backs of the arms,' says Wilson, which is music to my bingo wings. 'But they can be tough on the shoulders if not done carefully. Keep your chest open, shoulder blades back and down, and elbows pointing straight behind you, not out to the sides. Move within a comfortable range and avoid sinking too low.' You can make them easier by bending your knees and keeping your feet close; or make them harder by straightening your legs or slowing the tempo.
8. Plank
Another one that looks easy, but needs attention to detail to be effective. 'Planks strengthen the shoulders, glutes, postural muscles and core,' says Wilson. 'The goal is to hold a long line from head to heels without dropping your hips or arching your lower back. Keep your belly gently drawn in, glutes engaged, and shoulders strong.'
9. High Knees
This one is easily adaptable; you can run on the spot, or march, to reduce the impact on your joints. 'Whether you're running or marching, this combines cardio with core activation in one powerful movement,' says Wilson. 'Stay tall and avoid leaning back or collapsing through your middle. Drive the knees up with energy and use your arms to help create rhythm. To increase intensity, focus on speed and lift while keeping movement crisp and light.'
10. Lunges
'This unilateral exercise builds leg strength while challenging balance and coordination,' says Drake. 'At first, you could hold onto a wall or chair for balance support, and start with stationary lunges before progressing to walking lunges.'
11. Push-up & Rotation
'It builds upper body strength while also training the core and improving spinal mobility,' says Wilson. 'The key is to rotate from the upper back, not the lower spine, and keep the hips steady. You can modify it by performing the push-up from your knees, or reducing the rotation if balance is tricky.'
12. Side Plank
'This one targets the often-neglected lateral core muscles, which are crucial for spine stability,' says Drake. 'If you need a modification, try lying on your side with knees bent – it's much easier. And side-lying leg lifts target similar muscles, if the plank position just isn't happening for you.'
My verdict
As a way of getting back into exercise, if you haven't done it regularly for ages, this is a brilliant way to start. Even by doing just seven minutes I noticed they were easier to do by the end of the week. Some of my favourite moves include the jumping jacks (especially the step-touch version, a saviour for the pelvic floor) which are fun and easy to do on a sunny day, as are the wall sits, with my garden tree standing in perfectly for the wall.
I was dreading the push-ups, having always struggled with upper body strength. I also had a mastectomy with axillary lymph node clearance in 2021 and, since then, have been warned against putting my weight on my wrists, because of lymphoedema (swelling). But luckily, there are lots of modifications like the knee version, which I found a lot easier.
I thought a push-up with rotation was the most difficult exercise on this list, but then I realised this one is just a pimped-up push-up. While intimidating at first, it's a highly effective movement. I might swap out the ab crunches for the 'dead bug' movement, as recommended by my trainer. All in all, I can fit these exercises into a quick routine that slots easily into my life – and with no loud, blaring gyms or heavy weights required. I am a convert, sign me up.
Hashtags

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles


The Independent
an hour ago
- The Independent
Marine veteran's brain returned by funeral home in an unmarked and leaking box, lawsuit claims
A couple is suing two funeral homes after their veteran son's brain was returned in an unmarked cardboard box that was leaking 'biohazardous liquid,' a lawsuit alleges. Lawrence and Abbey Butler are suing Nix & Nix Funeral Homes in Pennsylvania and Southern Cremations & Funeral in Georgia for the 'mishandling' of the remains of their son Timothy Garlington, a Marine veteran who died in November 2023. That month, the couple hired Southern Cremations & Funerals to transport their son's remains to Nix & Nix Funeral Home in Philadelphia. A week later, Lawrence Butler picked up a 'white, unmarked cardboard box' they thought contained his personal belongings, the filing states. The box began to smell and leak fluids in his car. When the couple tried to remove the box, 'biohazardous liquid spilled' onto them, the lawsuit alleges. They reached out to the funeral homes to learn that the box contained their late son's brain. "The family has been destroyed twice," their lawyer, L. Chris Stewart, told Fox 5. The couple says they suffered 'serious mental and emotional distress' as a result of the funeral homes' mishandling of their son's remains, the suit stated. It called the defendants' conduct 'extreme and outrageous.' They've accused the defendants of negligence and intentional infliction of emotional distress, among other claims, for an unspecified amount in damages. 'It was, and it is still, in my heart that I got in my car and I smelled death,' Lawrence Butler told the Associated Press. 'I had to get rid of that car,' he added. 'I just couldn't stand the idea that the remains were in that car.' Stewart told the AP that after speaking to several other funeral homes, he learned the brain is not typically 'separated from [the] body in that fashion and shipped in that fashion.' In the circumstances that the body parts are separated, they are labeled as a biohazard. 'There's no excuse, there is zero excuse for this type of error to happen. For the Georgia funeral home, Southern Cremations, to ship unmarked, bio-hazardous material. For the funeral home here in Philadelphia to hand the parents an unmarked box, not examined, not on a list of the inventory that was the personal items, to not check it,' Stewart told the AP. 'They have not received a single apology to this day from any funeral home.' The owner of Nix & Nix Funeral Homes said that his team didn't know that the box contained brain matter and noted that the state board did a thorough investigation and cleared them of wrongdoing. "Any body parts should be in the body. I don't understand why they would send his brains in a box, a regular box," Julian Nix, the owner of Nix and Nix Funeral Home, told Fox 5. "We immediately reported it to the state board and the medical examiner for inspection," Nix told the outlet. "When the state board investigated, they said that we did everything correct."


Daily Mail
an hour ago
- Daily Mail
Legendary college basketball coach breaks his silence after being hospitalized in major health scare
University of Kansas men's basketball coach Bill Self has been released from the hospital after a health scare earlier this week where he experienced heart problems. The two-time national championship winning head coach was rushed to Lawrence Memorial Hospital on Thursday after experiencing 'some concerning symptoms'. Self has since been released and is resting at home after two stents were inserted into his heart. He is expected to make a full recovery. In a statement after his release, Self said, 'I want to thank all the amazing doctors and nurses at LMH Health for the excellent care I received during my stay there. 'I feel strong and am excited to be home. Our team has had a productive summer and look forward to our batteries being recharged and prepping for this upcoming season.' MORE TO FOLLOW.


BBC News
3 hours ago
- BBC News
Canadian wildfires prompt New York air quality alert
An air quality health advisory has been issued for New York City and its surrounding areas because of smoke from wildfires in Canada. In a post on X, New York state's Department of Environmental Conservation (DEC) and Department of Health (DOH) issued the advisory for Long Island, New York City Metro, Lower Hudson Valley, Upper Hudson Valley, and the Adirondacks on Saturday. Authorities are warning air quality in those regions is "unhealthy for sensitive groups".Wildfires in Canada have forced tens of thousands of people to leave their homes, and the smoke drifting over the border has sparked air quality concerns across the northern United States. The air quality index (AQI) is predicted to be above 100 in much of New York state on Saturday, and could reach 135. Alerts are also in place for parts of New AQI measures the severity of pollution in the air and categorises health risks. The higher the number, the more unsafe the air is to breathe. This is not the first time US authorities have issued air quality alerts because of smoke from the Canadian mid-July, a similar alert was issued for Chicago, with additional precautions advised for babies and the political implications of the wildfire smoke have also reached in July, six members of Congress wrote to the Canadian ambassador complaining that smoke from wildfires was making it difficult for Americans to enjoy their are currently more than 550 active fires in Canada, with the most concentrated in the province of Manitoba, according to authorities. 6.1 million hectares (15 million acres) of land has been burnt across the country in the past and June were particularly destructive months in western Canada, with roughly 30,000 people forced to evacuate in the provinces of Saskatchewan and Manitoba, where local administrations declared a state of have consistently linked the intensifying wildfire seasons to climate is believed to be warming at twice the global average rate, and its Arctic regions are heating up at nearly three times the global rate, scientists have warned.