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Exactly how to do the viral ‘7-minute workout’ — it works, but there’s a catch – NewsBreak

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Exactly how to do the viral ‘7-minute workout’ — it works, but there’s a catch – NewsBreak

With work, family, and life piling up, hitting the gym often feels impossible. Enter the 7-minute workout, a high-intensity exercise routine that promises results in no time.

The viral regimen includes 12 basic moves you can do at home with just your bodyweight, a wall, and a chair. Sounds like the perfect solution for the time-strapped, right?

Not so fast. To reap the full benefits, the workout’s creator says you’ll need to repeat the circuit two or three times, turning your “7-minute” workout into 14 or 21 minutes. It’s not as effortless as it sounds, but still a lot quicker than your average gym session.

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The “7-minute workout” can be done at home or at the gym. AntonioDiaz – stock.adobe.com
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The viral “7-minute workout” involves 12 basic moves. LIGHTFIELD STUDIOS – stock.adobe.com

What is the 7-minute workout?

Developed in 2013 by exercise physiologist Chris Jordan, the 7-minute workout popularized high-intensity interval training. Known for being quick, effective, and accessible for a variety of fitness levels, the routine has remained a viral favorite for more than a decade.

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These twins followed different diets for 12 weeks. The results are shocking.

The workout consists of 12 bodyweight exercises:

  • Jumping jacks
  • Wall sits
  • Push-ups
  • Abdominal crunches
  • Step-ups on a chair
  • Squats
  • Tricep dips on a chair
  • Plank
  • High knees (or running in place)
  • Lunges
  • Push-ups with rotation
  • Side planks

Each move should challenge you, but not leave you gasping for air. Aim for “about an eight on a scale of effort from one to 10,” Jordan told The Washington Post .

But keep in mind, that’s based on “your perception of an eight,” he said, stressing that everyone’s 7-minute workout should be customized to fit their own fitness level. You can also modify each move to suit your ability.

The order of exercises matters. Do them in the circuit shown above to avoid overworking any muscle group. For example, while someone is performing a push-up, the lower body gets a break and recovers, ensuring it has enough energy for squats later in the workout.

I was doing a popular exercise for a bigger butt when I fractured my hip — don’t make my mistake

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The structure also alternates between exercises that pump up your heart rate and those that let it calm down.

Does the 7-Minute Workout Work?

A study featuring the 7-minute workout was first published in the American College of Sports Medicine’s Health and Fitness Journal in 2013.

Jordan and his colleagues reviewed existing research and found that just a few minutes of high-intensity circuit training can help decrease body fat, improve insulin sensitivity, boost muscular fitness, and increase VO₂ max — a key measure of cardiovascular health.

Follow-up studies have shown more promising results. A 2016 study compared the effects of 7-minute, 14-minute, and no circuit training over 8 weeks. Both exercise groups showed notable improvements in muscle endurance and strength.

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Each of the 12 moves in the “7-minute workout” are modifiable based on your physical needs. Studio Romantic – stock.adobe.com

Another study evaluated the 7-minute workout over six weeks, with some participants doing it every day while others did nothing at all. The results? The exercise group lost some weight, decreased waist circumference, and reduced fat mass — without changing their eating habits.

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However, not everyone is sold on it. Critics have questioned whether the workout truly delivers on weight loss, and some have raised doubts about the initial 2013 study’s methodology.

Adam Bornstein, a fitness and nutrition author, noted in his blog that “the studies used to ‘prove’ the concepts don’t mirror the workout that is being lauded as the seven-minute fix for your body,” according to NBC News . For instance, one of the studies involved additional weights, and participants took three times as long to complete the exercises.

Even with those criticisms, “when it comes to exercise, anything is better than doing nothing, even if it’s just seven minutes,” Katie Lawton, exercise physiologist, told the Cleveland Clinic . “It’s not going to replace your other fitness routines, but it can be a good filler workout, like between gym days or when you’re traveling.”

That advice could prove helpful, especially since a survey of 2,000 American adults found 79% feel happier when they stick to a regular workout routine — but 48% are too busy to exercise at all.

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Lawson said the consistency of the 7-minute workout also makes it ideal for beginners in need of a set routine. However, she warned against newbies pushing themselves too hard, too fast.

“If you’re a regular exerciser, this workout is OK to do every day. But if you’re just starting out, give yourself a rest in between, with some days of walking or another type of light exercise instead,” she said.

For those considering the high-intensity workout, Jordan and his team cautioned in their study that some exercises may not be suitable for individuals who are overweight or obese, have previous injuries, are elderly, or suffer from conditions like hypertension or heart disease.

For top headlines, breaking news and more, visit nypost.com.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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