The Super Simple 7-Minute Workout

This super simple seven-minute workout consists of 11 exercises done for 30 seconds each with a 10-second transition between them. It's designed to be used by anyone with a bit of basic exercise training and can be modified to make it easier or harder based on your fitness level and interests.

Easy option: You can perform one round for a quick pick-me-up, and slow down your movement speed and intensity if you need to build up your fitness slowly.

Harder option: Keep it going for two or three rounds for a more substantial workout. Add intensity and effort to each of the exercises.


Jumping Rope - 30 seconds

Super Simple Workout
Super Simple Workout.

Start your simple 7-minute workout with 30-seconds of jumping rope (or jumping jacks if you don't have a jump rope). 


Push-Ups - 30 seconds

Basic Push Up
Basic Push Up. (c) Getty Images / Erik-Isakson

Next up is 30 seconds of push-ups. You can vary your position to make it easier or harder. If you are just starting, you can do push-ups from your knees to make it easier. If you are more advanced, try decline push-ups to up the effort. 


Wall Sits - 30 seconds

Wall Sit Exercise
Wall Sit Exercise. Getty Images

Get into position for your 30-second interval of wall sits by sliding down a wall (using an exercise ball if you have one) until your knees are at ninety degrees. Your feet should be directly below your knees. Then hold the position as long as you can. If 30-seconds is too hard, slide up the wall a bit to decrease the effort. If it's too easy, try lifting one leg off the floor, switching legs halfway through.


Bicycle Crunch - 30 seconds

Bicycle Crunch
Bicycle Crunch. Getty Images

The bicycle crunch works the abs and obliques. A 2001 study done at San Diego State University compared thirteen common abdominal exercises in an effort to determine the best. Each exercises was ranked for muscle stimulation--measured with EMG--in the rectus ​abdominis, the external obliques and internal obliques. The bicycle crunch ranked #2 overall, second only to the captain's chair.


Air Squats - 30 seconds

deep squats
Air Squats. Hero Images/Getty Images

Next, do 30-seconds of deep, air squats. The goal is to drop down so your thighs are parallel with the ground (or even lower, if your mobility allows it). Keep your arms out in front of you, keep your back straight and keep your butt back. Drop down and lift up for 30-seconds. Start slowly to be sure you have the proper form. As you perfect your form, you can increase the pace of your squats. 


Step Ups - 30 seconds

step ups
step ups.

Using a step, a bench or a sturdy chair, step up and down for the next round of 30-seconds. You can add hand weights if it's too easy, or you can increase the size of the step, or increase your pace. 


Triceps Dip - 30 seconds

Triceps Dip on Bench
Triceps Dip. Getty Images

Using a sturdy chair, a bench or other object, perform as many triceps dips as you can for 30-seconds. To make it easier, keep your feet on the floor, to make it harder, elevate your feet. 


Walking Lunge - 30 seconds


Perform a walking lunge for 30 seconds. You can take a few paces forward and then return or you can stay in one pace and lunge out and step back to your starting position, alternating sides as you go.


Plank - 30 seconds


 Get into a front plank position as pictured and hold it for 30 seconds. If this is too easy you can alternate lifting one leg, and if it's too difficult, you can make it easier by holding the position from your hands rather than from your elbows.


Tuck Jump - 30 seconds

Plyometric Tuck Jumps
Plyometric Tuck Jumps. (c) Ryan McVay / Getty Images

You can do a full tuck jump (and grab your knees in air), or just a basic squat jump depending on your fitness level. Jump only as high as you feel you can confidently land the jump—it may be a couple feet or just a couple of inches—the idea is to get a little bit of air between your feet and the floor. 


Side Plank (each side) - 30 seconds

side plank
side plank. Getty Images

 Finish up the routine with 30-seconds of side plank. Be sure to do both sides. Try to keep the body stable with the hips stacked on top of one another. If maintaining proper alignment is too difficult in full side plank, drop down to your forearm. You can also bend your bottom leg and rest your knee on the group to decrease the difficulty.

This makes a quick workout when you don't have much time or space. You can also add more rounds if you want a longer workout, or take it easier and make this routine into a warm-up. Modify your intensity, your pace, and your effort as your fitness level improves. 

1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises. American Council on Exercise Press Release. May 14, 2001

By Elizabeth Quinn, MS
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.