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7-Minute Sit Workout: Quick Exercises for Busy Schedules
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Learn how to use a chair and wall for an efficient, effective exercise session."/><meta name="keywords" content="sit workout"/><meta name="k1" content="fitness"/><meta name="k2" content="weightmanagement"/><meta name="ROBOTS" content="NOODP"/><meta name="sailthru.image.thumb" content="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-732x549-thumbnail.jpg"/><meta name="sailthru.tags" content="cat_fitness,tag_home-workouts,k1_fitness,k2_weightmanagement"/><meta name="article:published_time" content="2017-01-09T15:30:29.000Z"/><meta name="article:author" content="Molly Ritterbeck"/><meta property="og:title" content="The 7-Minute Workout That Science Says Actually Works"/><meta property="og:description" content="All you need is a chair and a wall."/><meta property="og:type" content="article"/><meta property="og:url" content="https://greatist.com/move/7-minute-workout-that-science-says-works"/><meta name="twitter:title" content="7-Minute Sit Workout: Quick Exercises for Busy Schedules"/><meta name="twitter:description" content="Discover the 7-minute sit workout that might transform your fitness routine. 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data-adbridg-ad-class="mlb1" data-ad="true" class="css-bcus5s"></div></div></div></aside><div data-placement="subheader"></div><div><div class="css-m260rd"><div data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>7-Minute Sit Workout: Maximize Results with Just a Chair and Wall</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2021/04/Greg-Minnis-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/gregory-minnis-dpt">Gregory Minnis, DPT</a>, <span>Physical Therapy</span></span></span> — <span><span><span><span>Written by <span>Molly Ritterbeck</span></span></span></span></span> — <span> Updated on October 11, 2024</span></div></section></div><div><nav id="tab-bar-0" data-testid="tab-bar" class="css-1y9pypl"><ul class="css-17ztj4b"><li class="css-t753mo"><a href="#why-it-works" class="css-mlcgnd">Why it works</a></li><li class="css-t753mo"><a href="#how-to-use-this-list" class="css-mlcgnd">How to use this list</a></li><li class="css-t753mo"><a href="#exercises" class="css-mlcgnd">Exercises</a></li><li class="css-t753mo"><a href="#workout" class="css-mlcgnd">Workout</a></li></ul></nav><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Discover the science-backed 7-minute sit workout that transforms your fitness routine. Using a chair and a wall, achieve maximum results in minimal time. Perfect for busy schedules, it targets major muscle groups efficiently.</p></div></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg" alt="woman doing a plank pose" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2017%2F01%2FGRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p>By now you’ve probably heard about the scientific 7-minute workout that blew up a while back. If not, allow us to fill you in. </p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>A study laid out exactly how to work out to get the maximum results in the minimum amount of time with just <a rel="noreferrer noopener" aria-label="your body weigh (opens in a new tab)" href="https://greatist.com/fitness/cardio-bodyweight-exercises/" target="_blank" class="content-link css-q7lbnd">your body weight</a>, a chair, and a wall.<hl-trusted-source><cite>Klika BC, et al. (2013). High-intensity circuit training using body weight: Maximum results with minimal investment. <a rel="noopener noreferrer" aria-label="https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx (opens in a new tab)" href="https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx" target="_blank" class="content-link css-q7lbnd">https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx</a></cite></hl-trusted-source></p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="why-it-works">Why the 7-minute workout works</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>The trick is to strategically order the exercises so you’re working different major muscle groups (upper body, <a rel="noreferrer noopener" aria-label="lower body (opens in a new tab)" href="https://greatist.com/move/lower-body-workout/" target="_blank" class="content-link css-q7lbnd">lower body</a>, core) each time. </p></div><div><p>This allows for one major muscle group to rest while you work the next muscle group, resulting in a super-efficient, super-effective routine that can improve your health and decrease body fat — and it can be done in the comfort of your home.</p></div><div><p>Although this is a great way to work out fast, the routine isn’t a miracle worker. High-intensity interval training isn’t designed to <a rel="noreferrer noopener" aria-label="be done every day (opens in a new tab)" href="https://greatist.com/fitness/hiit-workouts-should-be-done-how-often/" target="_blank" class="content-link css-q7lbnd">be done every day</a>, so be sure to allow at least one rest day between workouts. </p></div><div><p>Exercising for 7 minutes a few times a week isn’t going to totally transform your body, but when done correctly, it’s better than zero minutes (duh). </p></div><div><p>After a few weeks, you’ll likely see some <a rel="noreferrer noopener" aria-label="awesome health benefits (opens in a new tab)" href="https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise/" target="_blank" class="content-link css-q7lbnd">awesome health benefits</a>, like being able to run up the stairs without getting winded. It will also get easier over time.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="how-to-use-this-list">How to use this list</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p class="has-text-align-left">As always, check with your doctor before beginning any high-intensity exercise routine. </p></div><div><p>Perform each exercise below at a high-intensity effort for 30 seconds. For static exercises such as the wall sit and <a rel="noreferrer noopener" aria-label="plank (opens in a new tab)" href="https://greatist.com/move/plank-variations-for-core-strength/" target="_blank" class="content-link css-q7lbnd">plank</a>, hold the position for 30 seconds. </p></div><div><p>For exercises that target two sides (such as your legs), alternate sides for 30 seconds. Rest for 5 seconds after each exercise. This circuit can be repeated 2 to 3 times, if desired. </p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="exercises">Exercises</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><h3>1. Jumping jack</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_JumpingJacks-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Full body</p></div><div><p>This is a gym classic — but you’ve gotta move fast! </p></div><div><p>Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides.</p></div><div><h3>2. Wall sit</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_WallSit-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Quads, hamstrings, glutes</p></div><div><p>Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. <a rel="noreferrer noopener" aria-label="Engage core (opens in a new tab)" href="https://greatist.com/move/best-bodyweight-exercises-abs/" target="_blank" class="content-link css-q7lbnd">Engage core</a> to keep low back pressed against the wall.</p></div><div><h3>3. Push-up</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_PushUp-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Chest, shoulders, triceps, abs</p></div><div><p>Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line. Press into palms to <a rel="noreferrer noopener" aria-label="push back up (opens in a new tab)" href="https://greatist.com/fitness/bodyweight-push-up-variations/" target="_blank" class="content-link css-q7lbnd">push back up</a>.</p></div><div><p>For more details on how to do a push-up, read <a rel="noreferrer noopener" aria-label="here (opens in a new tab)" href="https://greatist.com/fitness/how-do-perfect-push/" target="_blank" class="content-link css-q7lbnd">our guide</a>.</p></div><div><h3>4. Crunch</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_AbdominalCrunch-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Abs</p></div><div><p>Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward.</p></div><div><h3>5. Step-up</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_StepUp_0-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Quads, hamstrings, glutes, abs</p></div><div><p>Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate.</p></div><div><h3>6. Squat</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_Squat-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Quads, hamstrings, glutes</p></div><div><p>Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. <a rel="noreferrer noopener" aria-label="Hinge at hips (opens in a new tab)" href="https://greatist.com/move/squat-variations-you-need-to-know/" target="_blank" class="content-link css-q7lbnd">Hinge at hips</a>, then send hips back.</p></div><div><p>Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat. </p></div><div><p>Find more details on how to squat <a rel="noreferrer noopener" aria-label="here (opens in a new tab)" href="https://greatist.com/fitness/perfect-squat/" target="_blank" class="content-link css-q7lbnd">here</a>.</p></div><div><h3>7. Triceps dip</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_TricepDip_0-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Triceps, abs</p></div><div><p>Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms. </p></div><div><p>Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position.</p></div><div><h3>8. Plank</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_Plank-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Abs, arms, glutes</p></div><div><p>Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold. </p></div><div><p>Find more details on how to plank like a pro <a rel="noreferrer noopener" aria-label="here (opens in a new tab)" href="https://greatist.com/fitness/perfect-plank/" target="_blank" class="content-link css-q7lbnd">here</a>.</p></div><div><h3>9. High knees</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_HighKnees-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Legs, abs</p></div><div><p>Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place. </p></div><div><p>Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.</p></div><div><h3>10. Lunge</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_Lunge-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Quads, hamstrings, glutes</p></div><div><p>Stand tall. Take <a rel="noreferrer noopener" aria-label="a big step forward (opens in a new tab)" href="https://greatist.com/move/lunge-variations-you-need-to-know/" target="_blank" class="content-link css-q7lbnd">a big step forward</a> with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe.</p></div><div><p>Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.</p></div><div><p>For more details, check out <a rel="noreferrer noopener" aria-label="this article (opens in a new tab)" href="https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge/" target="_blank" class="content-link css-q7lbnd">this article</a>.</p></div><div><h3>11. Push-up with rotation</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_PushUpRotation-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Abs, chest, glutes, shoulders, triceps</p></div><div><p>Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side. </p></div><div><p>Hold side plank for 1 count, keeping hips high. Return to starting position, <a rel="noreferrer noopener" aria-label="perform push-up (opens in a new tab)" href="https://greatist.com/fitness/push-up-alternatives/" target="_blank" class="content-link css-q7lbnd">perform a push-up</a>, and repeat on the right side. Continue to alternate.</p></div><div><h3>12. Side plank</h3></div><div><div><figure class="css-1te9yg2"><span class="css-rwmw5v"><span class="css-16iekqm"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_SidePlank-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p><em>Targets: </em>Obliques, hips, arms</p></div><div><p>Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><div><h2><div><a class="chartbeat-section" name="workout">The workout</a></div></h2></div><span style="font-size:0;line-height:0"></span><div><p>Grab a timer or download a stopwatch app. Perform the exercises in order, completing as many reps of each as you can in 30 seconds. Be sure not to compromise form for speed.</p></div><div><p>Rest for 5 seconds between exercises. To make this workout even more challenging, complete the circuit 2 or 3 times in a row.</p></div><div><div><figure class="css-9tw2gq"><span class="css-rwmw5v"><span class="css-tl5ag3"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg 750w" className="css-1jytyml"></lazy-image></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FGreatist_7MinuteWorkout_WorkoutCard_V2-1.jpg&description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">1 source</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Klika BC, et al. (2013). 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Signs, Causes, and Health Risks|rn7" href="https://greatist.com/health/skinny-fat?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|9" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn8" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Overhead Press: How To, Benefits, Variations, and Mistakes" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/04/GRT-female-barbell-732x549-thumb.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/04/GRT-female-barbell-732x549-thumb.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|9" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn8" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Overhead Press: How To, Benefits, Variations, and Mistakes</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|9" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn8" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Discover the benefits of the overhead press. Learn how this classic exercise can enhance your upper body strength, muscle size, and coordination.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|9" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn8" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/kettlebell-snatch;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Kettlebell Snatch: Get Into the Swing of Things|rn9" href="https://greatist.com/fitness/kettlebell-snatch?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Kettlebell Snatch: Get Into the Swing of Things" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/04/GRT-female-holding-kettlebell-732x549-thumb.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/04/GRT-female-holding-kettlebell-732x549-thumb.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/fitness/kettlebell-snatch;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Kettlebell Snatch: Get Into the Swing of Things|rn9" href="https://greatist.com/fitness/kettlebell-snatch?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Kettlebell Snatch: Get Into the Swing of Things</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/fitness/kettlebell-snatch;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Kettlebell Snatch: Get Into the Swing of Things|rn9" href="https://greatist.com/fitness/kettlebell-snatch?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">The kettlebell snatch is a great way to increase strength, coordination, and stability. Here's how to do it!</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/fitness/kettlebell-snatch;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Kettlebell Snatch: Get Into the Swing of Things|rn9" href="https://greatist.com/fitness/kettlebell-snatch?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li></ul></div></div></div><span class="css-zya54r"></span><span class="css-zya54r"></span></div><div class="css-i9gxme"></div><footer class="css-9g0nft"><div class="css-1dppxl0"><div class="css-1b2ri56"><div class="css-uktbta css-ck5ydc"><hl-social-nav></hl-social-nav><div class="css-y1w1n6"><div class="css-ygmpob css-1xdhyk6">© 2024 Greatist, a Healthline Media Company. 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Former triathlete turned cyclist, who likes to chase long bike rides with a burger and a beer. Also into: nail art, coffee, outdoor adventures, calligraphy, and pinot noir.\u003c/p\u003e\n"},"avatar":{"title":"","width":3463,"height":2309,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/SIA20Ski20_0.jpg"},"bioBlurb":{"nodes":["Certified personal trainer, wordsmith, and equal opportunity exerciser. 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Using a chair and a wall, achieve maximum results in minimal time. Perfect for busy schedules, it targets major muscle groups efficiently.\u003c/p\u003e"},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg\" alt=\"woman doing a plank pose\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2017%2F01%2FGRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2017/01/GRT-woman-home-exercise-plank-1296x728-header-1296x728.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"By now you’ve probably heard about the scientific 7-minute workout that blew up a while back. If not, allow us to fill you in. "},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"A study laid out exactly how to work out to get the maximum results in the minimum amount of time with just \u003ca rel=\"noreferrer noopener\" aria-label=\"your body weigh (opens in a new tab)\" href=\"https://greatist.com/fitness/cardio-bodyweight-exercises/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eyour body weight\u003c/a\u003e, a chair, and a wall.\u003chl-trusted-source\u003e\u003ccite\u003eKlika BC, et al. (2013). High-intensity circuit training using body weight: Maximum results with minimal investment. \u003ca rel=\"noopener noreferrer\" aria-label=\"https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx (opens in a new tab)\" href=\"https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ehttps://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"}]},{"id":"why-it-works","title":"Why it works","isCollapsable":false,"header":["Why the 7-minute workout works"],"body":[{"tagName":"p","source":"The trick is to strategically order the exercises so you’re working different major muscle groups (upper body, \u003ca rel=\"noreferrer noopener\" aria-label=\"lower body (opens in a new tab)\" href=\"https://greatist.com/move/lower-body-workout/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003elower body\u003c/a\u003e, core) each time. "},{"tagName":"p","source":"This allows for one major muscle group to rest while you work the next muscle group, resulting in a super-efficient, super-effective routine that can improve your health and decrease body fat — and it can be done in the comfort of your home."},{"tagName":"p","source":"Although this is a great way to work out fast, the routine isn’t a miracle worker. High-intensity interval training isn’t designed to \u003ca rel=\"noreferrer noopener\" aria-label=\"be done every day (opens in a new tab)\" href=\"https://greatist.com/fitness/hiit-workouts-should-be-done-how-often/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ebe done every day\u003c/a\u003e, so be sure to allow at least one rest day between workouts. "},{"tagName":"p","source":"Exercising for 7 minutes a few times a week isn’t going to totally transform your body, but when done correctly, it’s better than zero minutes (duh). "},{"tagName":"p","source":"After a few weeks, you’ll likely see some \u003ca rel=\"noreferrer noopener\" aria-label=\"awesome health benefits (opens in a new tab)\" href=\"https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eawesome health benefits\u003c/a\u003e, like being able to run up the stairs without getting winded. It will also get easier over time."}]},{"id":"how-to-use-this-list","title":"How to use this list","isCollapsable":false,"header":["How to use this list"],"body":[{"tagName":"p","attributes":{"className":"has-text-align-left"},"source":"As always, check with your doctor before beginning any high-intensity exercise routine. "},{"tagName":"p","source":"Perform each exercise below at a high-intensity effort for 30 seconds. For static exercises such as the wall sit and \u003ca rel=\"noreferrer noopener\" aria-label=\"plank (opens in a new tab)\" href=\"https://greatist.com/move/plank-variations-for-core-strength/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eplank\u003c/a\u003e, hold the position for 30 seconds. "},{"tagName":"p","source":"For exercises that target two sides (such as your legs), alternate sides for 30 seconds. Rest for 5 seconds after each exercise. This circuit can be repeated 2 to 3 times, if desired. "}]},{"id":"exercises","title":"Exercises","isCollapsable":false,"header":["Exercises"],"body":[{"tagName":"h3","source":"1. Jumping jack"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_JumpingJacks-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_JumpingJacks-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eFull body"},{"tagName":"p","source":"This is a gym classic — but you’ve gotta move fast! "},{"tagName":"p","source":"Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides."},{"tagName":"h3","source":"2. Wall sit"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_WallSit-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_WallSit-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eQuads, hamstrings, glutes"},{"tagName":"p","source":"Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. \u003ca rel=\"noreferrer noopener\" aria-label=\"Engage core (opens in a new tab)\" href=\"https://greatist.com/move/best-bodyweight-exercises-abs/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eEngage core\u003c/a\u003e to keep low back pressed against the wall."},{"tagName":"h3","source":"3. Push-up"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_PushUp-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUp-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eChest, shoulders, triceps, abs"},{"tagName":"p","source":"Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line. Press into palms to \u003ca rel=\"noreferrer noopener\" aria-label=\"push back up (opens in a new tab)\" href=\"https://greatist.com/fitness/bodyweight-push-up-variations/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003epush back up\u003c/a\u003e."},{"tagName":"p","source":"For more details on how to do a push-up, read \u003ca rel=\"noreferrer noopener\" aria-label=\"here (opens in a new tab)\" href=\"https://greatist.com/fitness/how-do-perfect-push/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eour guide\u003c/a\u003e."},{"tagName":"h3","source":"4. Crunch"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_AbdominalCrunch-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_AbdominalCrunch-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eAbs"},{"tagName":"p","source":"Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward."},{"tagName":"h3","source":"5. Step-up"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_StepUp_0-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_StepUp_0-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eQuads, hamstrings, glutes, abs"},{"tagName":"p","source":"Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate."},{"tagName":"h3","source":"6. Squat"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_Squat-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Squat-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eQuads, hamstrings, glutes"},{"tagName":"p","source":"Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. \u003ca rel=\"noreferrer noopener\" aria-label=\"Hinge at hips (opens in a new tab)\" href=\"https://greatist.com/move/squat-variations-you-need-to-know/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eHinge at hips\u003c/a\u003e, then send hips back."},{"tagName":"p","source":"Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat. "},{"tagName":"p","source":"Find more details on how to squat \u003ca rel=\"noreferrer noopener\" aria-label=\"here (opens in a new tab)\" href=\"https://greatist.com/fitness/perfect-squat/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ehere\u003c/a\u003e."},{"tagName":"h3","source":"7. Triceps dip"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_TricepDip_0-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_TricepDip_0-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eTriceps, abs"},{"tagName":"p","source":"Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms. "},{"tagName":"p","source":"Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position."},{"tagName":"h3","source":"8. Plank"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_Plank-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Plank-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eAbs, arms, glutes"},{"tagName":"p","source":"Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold. "},{"tagName":"p","source":"Find more details on how to plank like a pro \u003ca rel=\"noreferrer noopener\" aria-label=\"here (opens in a new tab)\" href=\"https://greatist.com/fitness/perfect-plank/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ehere\u003c/a\u003e."},{"tagName":"h3","source":"9. High knees"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_HighKnees-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_HighKnees-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eLegs, abs"},{"tagName":"p","source":"Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place. "},{"tagName":"p","source":"Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible."},{"tagName":"h3","source":"10. Lunge"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_Lunge-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_Lunge-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eQuads, hamstrings, glutes"},{"tagName":"p","source":"Stand tall. Take \u003ca rel=\"noreferrer noopener\" aria-label=\"a big step forward (opens in a new tab)\" href=\"https://greatist.com/move/lunge-variations-you-need-to-know/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ea big step forward\u003c/a\u003e with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe."},{"tagName":"p","source":"Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs."},{"tagName":"p","source":"For more details, check out \u003ca rel=\"noreferrer noopener\" aria-label=\"this article (opens in a new tab)\" href=\"https://greatist.com/move/lunge-how-to-do-a-perfect-forward-lunge/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003ethis article\u003c/a\u003e."},{"tagName":"h3","source":"11. Push-up with rotation"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_PushUpRotation-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_PushUpRotation-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eAbs, chest, glutes, shoulders, triceps"},{"tagName":"p","source":"Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side. "},{"tagName":"p","source":"Hold side plank for 1 count, keeping hips high. Return to starting position, \u003ca rel=\"noreferrer noopener\" aria-label=\"perform push-up (opens in a new tab)\" href=\"https://greatist.com/fitness/push-up-alternatives/\" target=\"_blank\" class=\"content-link css-q7lbnd\"\u003eperform a push-up\u003c/a\u003e, and repeat on the right side. Continue to alternate."},{"tagName":"h3","source":"12. Side plank"},{"tagName":"div","source":"\u003cfigure class=\"css-1te9yg2\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-16iekqm\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FFitness_7MinuteWorkout_SidePlank-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Fitness_7MinuteWorkout_SidePlank-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eTargets: \u003c/em\u003eObliques, hips, arms"},{"tagName":"p","source":"Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold."}]},{"id":"workout","title":"Workout","isCollapsable":false,"header":["The workout"],"body":[{"tagName":"p","source":"Grab a timer or download a stopwatch app. Perform the exercises in order, completing as many reps of each as you can in 30 seconds. Be sure not to compromise form for speed."},{"tagName":"p","source":"Rest for 5 seconds between exercises. To make this workout even more challenging, complete the circuit 2 or 3 times in a row."},{"tagName":"div","source":"\u003cfigure class=\"css-9tw2gq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-tl5ag3\"\u003e\u003clazy-image alt=\"\" src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg\" srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg 879w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg 750w,https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg 750w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fmove%2F7-minute-workout-that-science-says-works\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F05%2FGreatist_7MinuteWorkout_WorkoutCard_V2-1.jpg\u0026description=7-Minute%20Sit%20Workout%3A%20Quick%20Exercises%20for%20Busy%20Schedules\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/05/Greatist_7MinuteWorkout_WorkoutCard_V2-1.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx","link":"https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx","title":{"tagName":"span","source":"Klika BC, et al. (2013). High-intensity circuit training using body weight: Maximum results with minimal investment."}}],"byline":{"authors":[{"id":2589,"name":{"display":"Molly Ritterbeck","first":"","last":""},"type":{"value":"","label":""},"specialties":[],"bio":{"text":"\u003cp\u003eCertified personal trainer, wordsmith, and equal opportunity exerciser. Former triathlete turned cyclist, who likes to chase long bike rides with a burger and a beer. Also into: nail art, coffee, outdoor adventures, calligraphy, and pinot noir.\u003c/p\u003e\n"},"avatar":{"title":"","width":3463,"height":2309,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/SIA20Ski20_0.jpg"}}],"medicalReviewers":[{"id":133,"name":{"display":"Gregory Minnis, DPT","first":"Gregory","last":"Minnis, DPT"},"userLogin":"doctag83","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/gregory-minnis-dpt","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"137756","specialties":[{"name":"Physical Therapy"}],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400\"\u003eDr. Gregory Minnis is a physical therapist with an interest in orthopedic manual therapy. 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