7-Minute Workout Exercises

Do they really work? Is seven minutes enough? The answer is yes! Seven-minute workouts are incredibly effective. I should know — as my free 7-minute workouts on my YouTube channel have received over a quarter of a billion views. One particular YouTube video which is my 7 Minute Lose Belly Fat Workout has over 155 million views. The numbers speak for themselves: these workouts truly deliver results!

So why are 7 Minute Workout Exercises so effective?

It is because I combine high-intensity interval training (HIIT) with simple, full-body exercises, maximizing calorie burn and muscle engagement in a short period – hence why you only need 7 minutes. Let me explain in more detail:

High-Intensity Interval Training (HIIT): HIIT alternates between short bursts of high effort and brief rest, challenging your cardiovascular and muscular systems. This intense format boosts your metabolism, leading to higher calorie burn both during and after the workout.

Within all my 7-Minute Workouts, I focus on using bodyweight exercises which simply rely on your body weight, making them accessible and effective without needing equipment. Bodyweight exercises are the best and safest way to train and are great for your bones, muscles, and joint health.

So forget lifting extra weights which can lead to injuries, just stick with body weight (it’s basically the same, the clue is in the name BODYWEIGHT). The other aspect I focus on within my 7-minute workouts is to engage multiple muscle groups at once. This full-body approach makes each minute highly productive, making it efficient and again why you only need that magic number of 7 minutes.

Within the routine, we focus on short rest periods between exercises. This helps to keep your heart rate elevated, which improves cardiovascular fitness and burns more calories. This also improves your VO₂ max, a measure of aerobic capacity.

And the best bit of all is what happens after the 7 minutes, which is known as EPOC (Excess Post-exercise Oxygen Consumption):

After my 7-minute workout, your body requires more oxygen to return to its resting state, leading to continued calorie burn after the workout has finished.

This can be an approximate 35 calories an hour extra that you burn and lasts for approximately 10 hours after the 7-minute workout. When you do your sums, that is 350 calories extra a day from a 7-minute workout as I have helped raise your calorie burn.

And on a more practical note, let’s be honest, no matter how crazy busy our day is, we can all find 7 minutes to look after our future health with one of my quick workouts.

Which then makes it easy to stick to so you see results and then it becomes a lifestyle.

SUMMARY: 7-minute workouts at home are an excellent way to stay motivated because they make fitness feel manageable and accessible. With just a few minutes required and no need to commute to the gym, it’s easier to incorporate exercise into even the busiest days. Knowing that a workout only takes 7 minutes reduces the mental barrier to getting started, allowing you to jump in without overthinking. Additionally, the convenience of working out at home helps you avoid distractions, saving time and enabling you to stay focused. 

Whether you’re looking for a 7-Minute Belly Fat Workout or a 7-Minute Walking Routine at Home, I have it covered with a variety of options available.

Click here for my seven-minute workouts here: