The New York Times 7 Minute Workout: Scientifically Proven and Still the Best
Last updated: May 15, 2026
In 2013, the New York Times covered a workout that had just been published in the ACSM's Health & Fitness Journal. The article spread fast. Millions of people read that a 7 minute bodyweight circuit, done at high intensity, could deliver real fitness benefits with almost no equipment. More than a decade later, reviewers still mention the New York Times article as the reason they came looking for an app to do it properly.
Where the workout came from
The original 7 minute workout was formalized by exercise scientists Brett Klika and Chris Jordan in a 2013 paper titled High-Intensity Circuit Training Using Body Weight. It laid out a 12-exercise circuit designed to combine cardiovascular and resistance training into a single, time-efficient protocol.
The key principles from the research:
- 30 seconds of work at high effort, followed by 10 seconds of transition and rest
- 12 exercises that target the major muscle groups in sequence
- Body weight only, with a chair and a wall as the only equipment
- High intensity: the authors specified effort at around a 8 out of 10 on perceived exertion
- The protocol can be repeated 2 to 3 times for a more complete session
The 12 exercises in the original circuit
- Jumping jacks
- Wall sit
- Push-up
- Abdominal crunch
- Step-up onto chair
- Squat
- Tricep dip on chair
- Plank
- High knees / running in place
- Lunge
- Push-up and rotation
- Side plank
The sequence is deliberate: upper body, lower body, and core exercises alternate to allow partial recovery while keeping overall intensity high.
What the science actually says
The Klika & Jordan paper built on a body of high-intensity interval training (HIIT) research showing that short, intense bouts of exercise can produce cardiovascular and metabolic adaptations similar to longer moderate-intensity sessions. Subsequent meta-analyses have reinforced this: HIIT protocols consistently improve VO₂max across a range of adult populations.
The honest caveat: the research supports high-intensity training broadly. Seven minutes is the minimum effective dose when performed at real effort, not a stroll through the exercises. The authors were clear that the circuit should feel hard.
For a deeper look at the evidence, see our 7 minute workout research hub.
Why users still come back to the NYT workout
The scientifically proven framing matters to people. Among our reviewers, the New York Times angle comes up more than any other trust signal. People want to know the workout has a credible origin, not that it was invented for an app.
Based on real science
I read the NYT article years ago and wanted an app that actually follows the original protocol. This one does exactly that.
The real 7 minute workout
Finally found an app that matches what was in the New York Times. The original 12 exercises, proper timers, nothing made up.
Scientifically proven and it works
I started after seeing the science behind it. Still doing it three years later. Simple and effective.
Which app follows the original protocol
The 7 Minute Workout app by Bytesize is built around the original Klika & Jordan circuit. It includes all 12 exercises with video demonstrations, proper 30-second intervals, 10-second rest timers, and Apple Health sync. You can also repeat circuits for a 14 or 21 minute session, exactly as the original paper recommended.
Video demos, proper intervals, Apple Watch support, and offline mode.
FAQ: New York Times 7 Minute Workout
Is the New York Times 7 minute workout scientifically proven?
The workout is based on the Klika & Jordan (2013) paper in the ACSM journal, which was the source the NYT article summarized. The underlying HIIT research is well established. "Seven minutes" is the minimum dose at high intensity; more circuits produce more benefit.
Do I need any equipment?
No. A chair and a wall are the only props. The full circuit is bodyweight-only.
How hard do I need to work?
The original protocol specifies around an 8 out of 10 on perceived exertion. If you could have a full conversation during every exercise, you are not working at the intended intensity.
Can I do just one circuit?
Yes. One 7-minute circuit delivers a stimulus. The original paper suggested 2 to 3 repetitions for a more complete session, but one round is a legitimate workout, especially for beginners or on low-energy days.
What is the best app for the original NYT workout?
The 7 Minute Workout app by Bytesize follows the original 12-exercise protocol with video cues and proper interval timing. It has been the top-rated 7 minute workout app on the App Store for over a decade.