A Guide to a 7-Minute Ab Workout

A 7-minute ab workout is particularly for people who have busy schedules. If you have a busy schedule, you can create 7 minutes of your time to work out.

This will keep you fit and won’t have you feeling left out. The length of a workout is not always directly correlated with the workout’s effectiveness.

A 7-minute ab workout can be very effective as long as you are performing a variety of exercises that target different core muscles. However, if you have time, you can increase your workout time to longer intervals.

7-Minute Ab Workout muscular resistance

What is a 7-minute workout?

A high-intensity workout lasting seven minutes alternates between 30 seconds of vigorous exercise and ten seconds of recovery. It offers 12 essential exercises that use nothing more than your body weight, a chair, and a wall to target your primary muscle groups. The activities in the 7-minute workout are:

  • Encourage the growth of strength in all the major muscle groups.
  • To produce resistance and aerobic intensity, use powerful muscles.
  • Create a balance of strength in the body.
  • be simply altered to raise or lower the intensity
  • Be suitable for all participants and be safe.
  • interact with the tools and areas that are accessible
  • Be moved easily to reduce rest time

The 7-minute workout’s objective is to incorporate strength, cardio, and endurance training into one simple exercise that can support weight loss and improve your health.

7-Minute Ab Workout Ankle touches ab core exercises

The 7-minute workout routine

People often ask how the 7-minute workout works. Not just seven minutes is what’s intended when you hear the name 7 minutes workout. As a result, it will take you 14 to 21 minutes to complete. Even with only seven minutes to spare, you can still raise your heart rate, but it might not be enough to significantly reduce your weight or increase your strength. If you do not have enough time for a full workout, you can always spare 7 minutes for the 7-minute workout. The 7-minute workout comprises 12 different exercises. You perform each exercise for 30 seconds, which is enough time for 15–20 repetitions. You take a 10-second break in between sets.

The seven-minute workout’s 12 exercises engage all the body’s major muscle groups:

  • Jack-knife jumps (total body)
  • wall sit (lower body)
  • Push-up (upper body)
  • stomach crunch (core)
  • ascend the chair (total body)
  • Squat (lower body)
  • Triceps dip while seated (upper body)
  • Plank (core)
  • High knees and stationary running (total body)
  • Lunge (lower body)
  • rotation and pushups (upper body)
  • lateral plank (core)

You can perform the 7-minute exercise once, or you can repeat the entire series two or three times. That will depend on the time you need to achieve the required results.

7-Minute Ab Workout Arm Exercises with Resistance Band

The 7-minute workout is effective

You might probably wonder how effective the 7-minute workout is. A full-body workout that requires little time and equipment is a 7-minute workout. In as little as seven minutes, it works for all the major muscle groups and gets your heart pumping. Your heart, lungs, and muscles may become stronger as a result over time, enhancing your level of fitness.

Try to repeat the 7-minute workout several times for the greatest outcomes. However, this implies that you are probably working out for longer than seven minutes. 7 minutes doesn’t mean working out for strictly 7 minutes. You could do this exercise about twice and even thrice. This makes it quite effective.

 10- Minutes abs workout

You may wonder if 10 minutes is enough for an ab workout. There are many 10-minute abdominal exercises available for a reason: you can complete an effective abs workout. If you have ever done a quick yet powerful abdominal workout, you know that 10 minutes is not a suitable amount of time.

You might only have 10 minutes a day to spend working out. This isn’t a bad idea, as working out for just a few minutes is way better than not working out at all. A little exercise is better than no exercise.

The Johnson & Johnson 7-minute workout app

The Johnson & Johnson Official 7 Minute Workout App is an App that offers a quick, easy, and efficient workout. The app includes 12 other workouts that may be adjusted and altered to generate over 1,000 versions besides the well-known 7 Minute Workout created by Chris Jordan. Using a range of fresh exercise techniques, users can design their programs.

Scientific research has shown that the 7 Minute Workouts App combines high-intensity aerobic and resistance training. It uses only body weight and minimal rest to produce better results than conventional programs in a shorter period. It has a dynamic and user-friendly interface that enables users to switch between a video view and a timer view.

And also a view to manage music from their device’s music library is included along with over 30 minutes of high-quality video showcasing Jordan. A function called Smart Training measures the user’s beginning level of fitness, offers a varied workout schedule, and suggests stepping up the intensity.

You can fit in some exercise at the correct intensity level throughout the day with the help of the Johnson and Johnson official 7-minute workout app. This app is available for iPhone and is free. You only need a chair, 7 minutes, and around 11 if you include a warm-up and cool down.

Jumping jacks, pushups, wall chairs, high-knee, running while stationary, crunches, planks, side planks triceps dips while using a chair. All these and a few other exercises can be incorporated into a medium-intensity Johnson & Johnson workout. Johnson & Johnson gets a lot done in 7 minutes.

Watch this video.

Benefits of a seven-minute workout

There are lots of advantages if you’re thinking about the 7-minute workout.

Seven-minute Workout is Swift and Convenient

You already have a 7-minute workout planned out, and you can complete it practically anywhere, which is quite practical for people who are always on the go.

As you probably deduced from the name, it’s also quick, so you can squeeze in a decent exercise in a short amount of time. Even though it was designed to be done in 2 or 3 circuits, you may complete the workout simply once and still raise your heart rate.

Appropriate for beginners

The 7-minute exercise only requires your body weight, a chair, and a wall, making it considerably less scary than a gym packed with exercise equipment.

This workout is wonderful because it is pre-planned and simple, allowing you to concentrate on increasing your fitness.

Rooted in science.

Several scientific studies have examined this exercise and shown that it can support weight loss, strengthen your heart and lungs, and increase muscle strength. It is comparable to high-intensity interval training (HIIT), which involves performing a variety of exercises while taking short rests.

The 7-minute workout will likely have the greatest results when it is completed at least 2-3 times for a total of 14 to 21 minutes. Therefore, it’s excellent to perform a few rounds if you have the time.

It is free.

There are no charges associated with this workout if you perform the standard exercise by yourself. Many free applications are also available for download, but be aware that access to some of their content may be behind paywalls.

Works out your entire body.

Targeting your primary muscle groups and raising your heart rate are the goals of this workout.

Might aid in losing weight.

The 7-minute workout may help create the calorie deficit required for weight loss if you perform it several times per week, particularly if you perform multiple circuits.

Cons of the 7-minute workout

The 7-minute workout has many advantages, but there are also some drawbacks.

Not just seven minutes is intended.

Contrary to its name, the 7-minute workout is a 7-minute circuit that you should complete 2-3 times. As a result, it will take you 14 to 21 minutes to complete.

Even with only seven minutes to spare, you can still raise your heart rate, but it might not be enough to significantly reduce your weight or increase your strength.

Your performance goals might not be attained by it.

The 7-minute workout is probably not for you if you have specific performance objectives.

It is the goal of the 7-minute workout to provide a short and practical full-body workout. It’s not intended to raise particular performance benchmarks, like your 1-rep maximum or long-distance running personal record.

Following a training plan created especially for the sport or activity in mind is preferable if you have specific goals in mind.

It could not be high intensity.

The 7-minute workout is criticized by some for not being a true high-intensity workout and not offering the same advantages as high-intensity interval training (HIIT).

You might grow tired of it.

The 7-minute workout is convenient, but it must be done in the same order every time and always includes the same movements to allow different muscle groups to relax.

Your drive to continue exercising may decline as you get used to the routines, which could result in a workout plateau. As a result, to add diversity and keep things interesting, you could include different forms of exercise throughout the week. Also read The Effects of Doing Daily Ab Exercises to Your Body.

push ups seven-minute workout

Things to keep in mind for the 7-minute exercise

There are a few things you should think about before beginning the 7-minute workout.

  • First, you should check with your healthcare professional to be sure exercise is safe for you if you have a recent or lingering injury, health condition, or are new to exercise.
  • Second, warm up briefly before beginning the 7-minute workout. This will get your muscles and joints ready for the workout ahead, which will help minimize your chance of injury.
  • Finally, those with very low cardiac endurance and those who are new to exercise may not be good candidates for the 7-minute program. It is preferable in this situation, to begin with, lower intensity exercise, such as walking.

Wrapping up

The bottom line is that the 7-minute workout is simple as it needs just a chair, a wall, and 7 minutes of your time to get your heart rate going. In case you are a busy person, sparing out 7 minutes of your time won’t be a big deal daily.

7 minutes seems short to achieve your fitness goals but it can go a long way to strengthen your heart and lungs. Do not forget to always crown up your 7 minutes workout with a balanced diet. I will not end without recommending you read the ab core exercises.

FAQs about 7-minute ab workout

Is the 7-minute workout HIIT?

High-intensity interval training, or HIIT, is the technique used in the seven-minute workout. HIIT alternates between short bursts of maximal exercise that is, giving it your all, and 10-second rest intervals. All of your major muscle groups are used, and all you need is your body, a wall, and a chair.

Is the 7-minute workout app free?

The seven-minute workout app focuses on the areas you want to improve, gives you the option to select your fitness level, and is free. The software is very user-friendly and quite detailed about what to accomplish. It only lasts seven minutes.

Is the 7-minute workout good for weight loss?

The 7-Minute Workout, when combined with a balanced diet, can aid in weight loss. It’s a strenuous, calorie-burning exercise that can help you lose weight and keep it off.

If your doctor approves, this routine can be just what you’re searching for if you have diabetes, high blood pressure, high cholesterol, or any ailment that would benefit from losing some additional weight.

Can you lose weight by doing planks?

Planks burn more calories than the standard abs exercises like crunches and sit-ups. Planks are essential for people who lead sedentary lifestyles since they enhance metabolism besides burning fat. Maintaining a daily plank will keep your metabolism high.

Should you do the 7-minute workout every day?

The 7-Minute Workout should be performed at least once each day. You can include this into your current exercise routine as a morning add-on high-intensity session.

Do abs workouts burn belly fats?

Ab workouts do not burn belly fat. There is proof that working your abs alone won’t help you shed belly fat. Use a combination of resistance training, such as lifting weights, and aerobic exercise to reduce body fat throughout the entire body. Eat a balanced diet that is high in protein, fiber, and portion control in addition; they are all known to help reduce body fat.

What happens if you do an abs workout every day?

Doing abs workouts every day can be good and bad at the same time. Some advantages of doing abs workouts every day are

  • It will help increase your muscular endurance
  • It can help subside your back pain
  • it will help boost your general performance
  • It can help in developing stronger pelvic muscles.

However, doing abs workouts daily can be a bad idea as well. Here are some disadvantages;

  • Your muscles may become unbalanced.
  • Your muscles could become overstrained
  • Neck pain can result from regular abs workout

How long will it take for me to see results from working out?

Everybody’s fitness or weight loss journey is unique, just as every person’s body is unique. Thus, no two people will have the same outcomes. This, therefore, means that an individual can notice some improvements in his muscle fitness after working out for about three to five months.

For an effective workout, burn more calories than you take in. This way you will realize better results.


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