7-Minute Workout
Twelve stations in order, 30 seconds of work and 10 seconds to move between them. The app runs it as 7 minutes 50 seconds before any warmup, so the name is a round number, not a stopwatch. You need a wall, a sturdy chair or step, and some floor.
This is the first published version in the app. The numbers describe the workout, not a target for every person on the first attempt.
Version: Classic
The prescription
- Format
- Intervals
- Rounds
- 1
- Rest
- 10 seconds
- Jumping Jacks: 30 seconds
- Wall Sits: 30 seconds
- Push-Ups: 30 seconds
- Crunches: 30 seconds
- Step-Ups: 30 seconds
- Air Squats: 30 seconds
- Chair Tricep Dips: 30 seconds
- Plank: 30 seconds
- High Knees: 30 seconds
- Forward Lunges: 30 seconds
- Push-Up with Rotation: 30 seconds
- Side Plank: 30 seconds
Choose your version
These are the app’s published substitutions. Compare a scaled score with the same scaled version, not with the unscaled one; they are different workouts with the same name.
Scaled
- Knee Push-Ups instead of Push-Ups
- Knee Push-Ups instead of Push-Up with Rotation
How it is scored
Finish the prescribed intervals and log the session. The clock structures the work; it is not a race.
Read the original source
Read the original source: 7-Minute Workout
Source checked: . The source is where the workout comes from. The wording and the scaling options here are ours; linking a source is not an endorsement of the app by whoever wrote it.
Browsing the Library is free. Running it is three Library or self-built workouts a month on the free plan; Pro takes the cap off.
All workout guides
- Cindy · AMRAP
- Chelsea · EMOM
- Annie · For time
- Helen · Rounds
- Tabata · Intervals
- Norwegian 4x4 · Intervals
- The Mile · For time
Browse all 44 workouts in the app · What is free in Kronos, and when do I need an account?