The Original 7 Minute Workout Explained (HICT Research Breakdown)

The original 7 minute workout is a high-intensity circuit training (HICT) protocol that combines 12 bodyweight moves performed at near-max effort for 30 seconds each, with 10-second rests. It became popular after research in ACSM's Health & Fitness Journal and follow-up testing like the University of Wisconsin La Crosse study showed it can boost VO2 max, strength endurance, and workout efficiency in a tiny time window.

Why a HICT workout works

• Full-body coverage: The circuit cycles through push, pull, squat, hinge, core, and cardio patterns to keep heart rate high while loading multiple muscle groups.
• High intensity, short rest: Work intervals target roughly 80-95% max effort with 10-second breaks to maintain metabolic stress and EPOC.
• Minimal gear: A chair and a wall are enough, making adherence higher and excuses lower.

The original 7 minute workout: move-by-move

Perform each exercise for 30 seconds, rest 10 seconds, then move on. Do one to three rounds depending on time and fitness.

1. Jumping jacks (cardio)
2. Wall sit (legs, isometric)
3. Push-ups (push)
4. Ab crunches (core)
5. Step-ups on chair (legs, cardio)
6. Squats (legs)
7. Triceps dips on chair (push)
8. Plank (core, brace)
9. High knees running in place (cardio)
10. Alternating lunges (legs, stability)
11. Rotational plank (core, anti-rotation)
12. Side plank (left) then side plank (right) if time allows within the 7 minutes

What the research says

• ACSM HICT article: The 2013 ACSM piece by Klika and Jordan outlined the original 7 minute workout and highlighted that near-max intervals with bodyweight moves can improve aerobic fitness and strength in as little as 6-8 weeks.
• University of Wisconsin study: Follow-up testing at the University of Wisconsin La Crosse found that the HICT protocol raised VO2 max and lowered blood pressure markers when participants kept intensity high.
• Efficiency proof: A 2020 British Journal of Sports Medicine review on HIIT showed short interval blocks can match moderate-intensity continuous training for cardiorespiratory gains with far less time invested.

How to run the HICT workout correctly

• Warm up for one minute: Arm swings, hip circles, and easy marching to prep joints.
• Hit true intervals: Aim for a pace where speaking in full sentences is tough during work segments.
• Progress weekly: Start with one round, then add a second (14 minutes) as form and conditioning improve.
• Log your effort: Track perceived exertion or heart rate so intensity stays high enough to trigger adaptation.

Common mistakes to avoid

• Going too easy: The science benefits rely on high intensity. If you can talk easily, increase pace or choose harder variations.
• Skipping legs: Do not replace squats or lunges; lower-body moves drive heart rate and metabolic load.
• Ignoring recovery: Keep rests short but consistent to preserve the interval structure.

Tools to make the original 7 minute workout easier

A timer and a stable chair are enough, but the right app removes friction. The best 7 minute workout app we recommend is the 7 Minute Workout app. It delivers video cues, adjustable rest timers, Apple Health tracking, and offline mode so you can focus on effort instead of counting seconds.

FAQ: original 7 minute workout and HICT

• What is the original 7 minute workout? A 12-move HICT circuit of 30-second intervals with 10-second rests, designed to be done with bodyweight and a chair.
• Who created it? Popularized by Klika and Jordan in ACSM's Health & Fitness Journal, then validated by labs including the University of Wisconsin La Crosse.
• Is one round enough? Beginners can start with one round. Adding a second round increases total work while staying time-efficient.
• How often should I do it? Three to five sessions per week can improve VO2 max, blood pressure, and strength endurance when intensity stays high.