7 minute workout

  • Fitness injuries are painful and can put a significant dent in your workout progress.
  • Many people either fail to warmup entirely or do the wrong kind of warmup, according to Chris Jordan, the exercise physiologist who designed the viral 7-minute workout.
  • That’s because limbering up before hitting the gym isn’t just about raising your heart-rate, Jordan said.

Fitness injuries can put a significant dent in your workout progress. But many people fail to properly warm up before exercise, putting their bodies at risk of harm.

Chris Jordan, the exercise physiologist who designed the viral 7-minute workout, told Business Insider that he frequently sees people either forgetting to stretch and warm-up before their workouts or doing the wrong kind of preparation entirely. Jordan’s popular routine, which is available as a free app, is designed to give you the benefits of a sweaty bike ride and a trip to the gym in just a few minutes.

But whether you’re doing the 7-minute workout or training for a marathon, it’s easy to short-change your body when it comes to your warm-up routine.

Simply stretching a few muscles or raising your heart-rate by hopping on a piece of gym equipment is not enough to avoid injury, he said. That’s because doing so may only warm up one subset of muscles, when in reality you want your warmup to loosen the specific muscles you aim to workout later on.

You might think, for example, that hopping on a rowing machine for a few minutes is a good way of limbering up for a run. But while rowing would raise your heart rate and improve your blood flow, it would do little-to-nothing for the most important groups of muscles that you’ll be stressing when you run: those in your legs.

Instead of simply lifting your heart-rate, you want your warmup to precisely prepare your body for the type of workout you’ll be doing, Jordan said.

“You want to prime yourself for the stress it’s about to experience – in the exact way you’re about to apply it,” he said.

That means that before an activity like a long run, you want to start with a walk. Then you’d walk briskly, jog next, and eventually build up to a running pace.

Conversely, if you’re going to be lifting weights, you want to limber up with a lighter version of the heavier weight you aim to use later.

Jordan calls these types of warmups “dynamic” because they are targeted to the exact part of the body that is going to be stressed during your exercise routine.

“Aim for a specific sequence that’s going to dynamically and specifically prepare your body for future stress,” Jordan said. “So if I’m going to go on a run, something like rowing won’t prepare me for the stress I’ll be putting on my knees and hips. You want a dynamic warmup, like a walk-jog-run.”

Interval training will make you sweat

When I heard about interval training, I was hesitant to believe that the health benefits of a two-hour bike ride could be condensed into a few minutes of squats and lunges. But I decided to give the Johnson & Johnson Official 7 Minute Workout – designed by exercise physiologist Chris Jordan – a try after speaking with him in 2016.

“High-intensity interval training can provide similar or greater benefits in less time than traditional longer, moderate-intensity workouts,” Jordan, the director of exercise physiology at the Johnson & Johnson Human Performance Institute, told Business Insider.

Jordan’s workout is available in a free app and gives users 72 exercises to follow, like jumping jacks, sit-ups, and push-ups. Ten require nothing but your body, and for the others you just need a chair that can support your weight. The latest version of the app lets you do each exercise along with Jordan.



Kayla Itsines’ workouts are based on the same idea. She also runs a blog and corresponding app – people can sign up for her 12-week program, which includes three 28-minute workouts per week, plus health and nutrition advice, for $20 a month.

Itsines breaks each fitness routine into a region or muscle group – sometimes she focuses on arms and abs, other times she targets legs. Like any interval-training plan, it involves a variety of moves such as planks, push-ups, jumping jacks, and squats. During these short bursts, you push yourself at your maximum capacity.

Then, after each sweaty interval, you rest to catch your breath before quickly moving on to the next exercise. At the end of the workout (which could be as short as seven minutes or as long as 28), your whole body should feel it.

If you’re not into gyms or fitness classes, interval training might be a good fit for you

Some studies suggest that interval training may be as good or better than regular endurance exercise for building muscle and protecting the heart.

For one thing, the program may be easier to embrace since it involves no equipment or pricey gym fees, and even people who aren’t used to working out can give it a shot. A 2011 study published in the journal Medicine and Science in Sports and Exercise looked at the effect of interval training on previously sedentary adults. They found that the regimen significantly improved the participants’ muscle health, suggesting it was a practical fitness intervention for people who don’t typically exercise.

Interval training’s combination of cardio and strength training also appears to provide a handful of benefits for the body that are on par with those you’d get from a traditional workout. A review of studies published in the International Journal of Cardiology in 2013 looked at nearly 500 people with chronic heart failure, and found that interval training was linked with better results than plain old endurance exercise when comes to a key measure of heart health.

Whichever workout you decide to try, the most important thing is that you enjoy it enough to stick with it. While Itsines’ program lasts 12 weeks, that’s likely meant only as a jumping-off point. To get lasting benefits for your brain and body, experts recommend maintaining a regular fitness regimen for life.

“To achieve results, consistency is key,” Jordan said.