Find 7 minutes in your day for this high intensity interval workout.
Several years ago I started to walk 10,000 steps a day, thanks to a Fitbit I got for Christmas. That little bit of motivation was all I needed to make walking a part of my daily routine. But walking alone isn’t enough for me to stay fit—especially as I get older. I needed a way to gain strength and flexibility—preferably in a quick and easy way.
About that time I discovered the 7 Minute Workout app by Wahoo Fitness, which was a “Best of 2016” app in the App Store and decided to give it a try. The 7 minute workout is a science based, high intensity interval workout published in the New York Times and American College of Sports Medicine Journal back in 2013.
The 7 minute workout consists of twelve exercises, each performed for 30 seconds, with 10 seconds of rest in between. The exercises use your own body weight and chair, which allows you to do the 7 minute workout almost anywhere. The app has its own timer and voice-over to coach you through the exercises without requiring you to keep contact with your phone.
Here’s how to get started with the 7 Minute Workout app:
Step 1 - Download the App
Step 2 - Create an Account
Create a free account then go to settings. You can integrate with Apple’s HealthKit or upgrade to get additional features for $1.99.
Step 3 - Get Familiar with the Exercises
Select any exercise you’re unfamiliar with to watch a quick video on how to perform the exercise.
Step 4 - Start the Workout
When you’re ready, start the workout. You’ll see the 30 second countdown and hear when to start and stop.
You also get a countdown for the 10 second rest period.
Step 5 - Congratulations!
When you’re done, you get a congratulations message and confirmation of the exercises you just complete.
If you haven’t done a 7 Minute workout, give it a try using this free and easy to use app. Maybe it will become part of your daily routine!