Show all steps (23)
- 1. Jumping jacks30s
- 2. Rest10s
- 3. Wall sit30s
- 4. Rest10s
- 5. Push-ups30s
- 6. Rest10s
- 7. Crunches30s
- 8. Rest10s
- 9. Step-ups on chair30s
- 10. Rest10s
- 11. Squats30s
- 12. Rest10s
- 13. Triceps dips on chair30s
- 14. Rest10s
- 15. Plank30s
- 16. Rest10s
- 17. High knees running30s
- 18. Rest10s
- 19. Lunges30s
- 20. Rest10s
- 21. Push-up & rotation30s
- 22. Rest10s
- 23. Side plank30s
7 minute workout timer
The 7-minute workout is a 12-exercise, no-equipment circuit of 30 seconds work followed by 10 seconds rest, first published in the ACSM Health & Fitness Journal in 2013. Tickline runs the whole circuit — jumping jacks to side plank — with a beep at every transition.
Frequently asked questions
What is the 7-minute workout?
The 7-minute workout is a 12-exercise circuit of 30 seconds work followed by 10 seconds rest, published in the ACSM Health & Fitness Journal in 2013.
Do I need equipment?
No — the original circuit uses only body weight, a wall and a sturdy chair.
Can I repeat the circuit?
Yes. For a longer session, run the full 7-minute circuit two or three times back-to-back with 2 minutes rest between rounds.
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