Min-Max Workout

WHAT:

This is a maximal results in the minimum amount of time (“Min-Max”) workout. It’s a quick and convenient 7-minute full-body workout that targets all major muscle groups using only your body weight and a chair.

WHY:

The 7-minute “proven by science” workout was first recommended in the May-June issue of the American College of Sports Medicine’s Health and Fitness Journal and it became wildly popular because of its simplicity and credibility.

It’s been tested in various scientific studies to help support weight loss, strengthen your heart and lungs, and increase muscular strength (1, 2, 3).

The goal of the 7-minute workout is to combine strength, endurance, and aerobic training into one easy-to-perform workout that can help support weight loss and improve metabolic health.

High-intensity circuit training using body weight like this may provide a convenient, efficient, and effective way to maximize exercise benefits with minimal time and equipment.

If you’re short on time or travelling and can’t get a full workout in, this is a great option to maintain your fitness habit.

All you need is your body weight and chair.

HOW:

There are 12 exercises that you do one after each other in quick succession.

1. Jumping jacks [Total body]
2. Wall sit [Lower body]
3. Push-ups [Upper body]
4. Abdominal crunch [Core]
5. Step-up onto chair or box [Total body]
6. Squat [Lower body]
7. Triceps dip on chair [Upper body]
8. Plank [Core]
9. High knees/running in place [Total body]
10. Lunge [Lower body]
11. Push-up and rotation [Upper body]
12. Side plank [Core]

Each exercise is done for 30 seconds, with 5 seconds rest/transition time in between exercises for a total of 7 minutes. Beginners may want to increase the rest as needed.

Despite being called the 7-minute workout, the creators actually intended for the circuit to be repeated 2-3 times, meaning it’s more of a 14-21 minute workout. But for our purpose of small healthy habits, just 7 minutes is a great place to start.

TIPS:

✅ Keep a printed list or illustration of the exercises in view as a reminder.

✅ Schedule specific times in your day for the workout and set alarms as reminders.

✅ Create a high-energy, 7-minute playlist to make the workout more enjoyable.

✅ Partner with a friend or family member to do the workout together, either in person or virtually.

✅ Organise any needed equipment (like a chair for triceps dips) beforehand.

✅ If the full workout is too challenging initially, start with shorter bouts of exercise or longer rest periods and gradually increase over time.

Resources:

• American Collect of Sports Medicine: Original source of the 7-minute workout high-intensity circuit training using bodyweight
• Healthline: How effective is the 7-minute workout? We asked a trainer
• Greatist: The 7-minute workout that science says actually works
• New York Times: The advanced 7-minute workout with dumbbells