It’s been 5 years since the New York Times first reported on the wildly popular Scientific 7-Minute Workout. Like many other people, we used our expertise to build a convenient app version so you can take it anywhere. Unlike other app makers, we knew the exercises themselves were not magical, so we added in customization, adjustments for user fitness level and 200 unique exercises to make it much more useful long-term.
We’ve received a lot of questions over the years on why we don’t match the workout exactly and it was nice of the New York Times to finally release a follow up article explaining why. You can read more about it here.
They spoke with Dr. Chris Jordan again, the original author of the 7-Minute Workout. As he said, “The workout published in The American College of Sports Medicine was a sample workout. The 7-Minute Workout is not limited to the 12 original exercises. So if you can’t do one of them — say a standard push-up — you can always find an easier substitute that challenges the same group of muscles — like a kneeling or wall push-up.”
The point was to work the entire body - cardio, upper body, lower body, and core as intensely as possible. Part of why it works is because you work one muscle group and then move on to a new group so you can recover while still moving. Dr. Jordan also explained that the rest between moves was meant to be short but if you needed to increase it because it was too difficult or decrease it for extra challenge, that was fine as well.
Dr. Jordan said, “If you need to, you also can adjust the rest interval. Instead of five seconds between exercises, try 10 seconds and make it an eight minute workout, or rest 15 seconds and make it a nine minute workout.”
The point of the follow up article was to let everyone know that the sequence is not set in stone, and that it’s OK to adjust it to make it work for you. It’s not a magical workout, but rather a quick and easy formula to get a great workout fast. Luckily we already figured out all the ways to adjust it for you 5 years ago. If you want to grab the best 7-Minute Workout app on the market, you can find it here.