9 Key Plank Workout That You Can Do in Just 10 Minutes

What Is the 7-Minute Workout, and Why Is It So Popular?

The 7-Minute Workout is a fast-paced, scientifically backed fitness routine designed for people short on time. It uses only your body weight and targets multiple muscle groups in a single circuit. The concept is simple: 12 exercises, each performed for 30 seconds, with 10 seconds of rest in between. While it sounds short, repeating the entire cycle two or three times can deliver a full-body workout that boosts strength, endurance, and cardiovascular health.

The workout gained popularity due to its simplicity and efficiency. No gym, no expensive gear — just your body, a chair, and a wall. It’s ideal for beginners, busy professionals, or anyone who struggles to make time for traditional hour-long exercise sessions.

How Is the 7-Minute Workout Structured?

The 7-Minute Workout follows a high-intensity circuit training format, meaning it alternates between different exercises that keep your heart rate elevated. Here’s how it works:

• Perform 12 exercises in succession
• Each move lasts 30 seconds
• Rest for 10 seconds between exercises
• Complete at least one full round — ideally two or three for optimal benefit

It’s short but intense, which helps burn fat and build lean muscle in a short amount of time.

What Exercises Are Included in the Routine?

1. Jumping Jacks
   This cardio classic gets your heart pumping right away. Jump your legs wide while raising your arms overhead, then return to the starting position. Keep a steady pace for 30 seconds.
2. Wall Sit
   Stand against a wall and slide down into a seated position with thighs parallel to the floor. Hold this isometric squat for 30 seconds to fire up your quads and glutes.
3. Step-Ups onto Chair
   Use a stable chair or bench. Step up with one leg, bring the other up, then step down. Alternate legs for 30 seconds. This boosts cardio endurance and tones legs.
4. Triceps Dips on Chair
   Sit at the edge of a sturdy chair, hands on the edge, and slide your body forward. Lower yourself toward the floor by bending elbows, then press back up. Repeat for 30 seconds.
5. Plank
   Support yourself on forearms and toes, keeping your body straight from head to heels. Tighten your core and hold for 30 seconds.
6. High Knees
   Run in place while lifting your knees high with each step. Try tapping your palms with each knee for a visual cue. This elevates heart rate fast.
7. Lunges
   Step forward into a lunge position, keeping your knees bent at 90 degrees. Push back to standing and alternate sides for 30 seconds.
8. Push-Up with Rotation
   Perform a push-up, then rotate your body as you raise one arm toward the ceiling. Return to push-up position and repeat on the other side. This works your chest, core, and balance.
9. Side Plank (Optional Substitute)
   If you want variation, try a side plank instead of a regular one. It targets your obliques and helps build lateral core stability.

Can This Workout Really Deliver Results?

Yes — when done consistently. High-intensity interval training (HIIT), like the 7-Minute Workout, has been shown to improve cardiovascular fitness, reduce body fat, and build muscle. Since the routine combines strength moves with cardio, it’s effective for overall fitness in a short amount of time.

However, it works best when:

• You repeat the circuit 2–3 times
• Pair it with a healthy diet
• Stay consistent throughout the week

You may not build extreme muscle mass, but you can definitely boost endurance, burn calories, and improve strength.

Is It Suitable for Beginners?

Absolutely. The workout can be modified for all fitness levels. For instance, push-ups can be done on your knees, or step-ups can be slower and lower. If you’re just starting out, begin with one round and increase as your stamina improves.

Still, check with your doctor before starting, especially if you have any chronic conditions or joint issues.

Do You Need Equipment?
All you need is:

• A stable chair
• A wall
• A timer or stopwatch

No weights or machines required. That makes this perfect for small spaces, hotel rooms, or even the office.

What Are the Best Tips for Getting the Most Out of It?

• Warm up first: Take 3–5 minutes to warm up your body with light jogging, arm swings, or marching in place.
• Focus on form: Quality is better than speed. Don’t sacrifice good form to squeeze in more reps.
• Don’t skip rest intervals: Rest is essential in HIIT. The 10-second pauses help you recover just enough to push hard in the next move.
• Cool down afterward: Stretch your major muscles and breathe deeply for a few minutes to help recovery.

Final Thoughts

The 7-Minute Workout isn’t a miracle fix, but it’s a realistic, science-based solution for people with limited time. With zero equipment, clear structure, and total-body impact, it’s a workout that proves a few minutes can truly go a long way — especially when consistency is key.