A 7-minute fitness routine that started as a “hotel room workout” for traveling executives quickly became a global phenomenon. Fitness trainer Chris Jordan wanted to make his routine accessible for everyone. So, he recast and re-vamped his famous exercises. This gentler, standing version is tailor-made for all body types, sizes, and ages.
Just like the original, this 7-minute routine takes you through moves designed to improve cardio fitness and strengthen the lower body, upper body, and core muscles. Complete each exercise for 30 seconds with a 5-second rest between each. Set your own speed and stop if you’re hurt, but try to aim for about 7 or 8 on an intensity scale of 1 to 10. And as always, check with your doctor before starting any new exercise routine.
March in place: Pump your arms as you raise your knees. The goal is to raise your heart rate.
Squat with a chair: The chair is your safety net if you lose your balance. Stand with your back to the chair and your feet shoulder-width apart. Stretch out your arms, either in front of you, or up by your ears. Bend your knees and lower yourself toward the chair without sitting down. Straighten and stand back up. If you can’t get into a deep squat, go as far down as you can before standing back up.
Wall push-up: Place your hands against a wall and walk your feet back until you’re leaning at a comfortable angle with arms outstretched. Lower your body toward the wall until you push up against it. Keep your body straight as you lean. If the move is too easy, move your feet back away from the wall. If it’s too hard, bring your feet closer to the wall.
Bicycle crunch: With hands behind your head and elbows out, stand with your feet shoulder-width apart. Lift your right knee and bend to touch your left elbow with it. Switch and touch your right elbow to your raised left knee. The goal is to bring the upper body toward the lower body. If you can’t touch your knee with your opposite elbow, try to get as close as you can. Crunch your abs as you twist.
Boxing. Here’s another move to get your heart rate up. Stand with your feet shoulder-width apart. Now punch and jab the air with your fist, mimicking a boxer. Want to make it harder? Punch a little faster and add a squat.
Split squat with a chair: Stand with one leg forward and one leg back next to a chair. Use the chair for balance if you need it. Drop the back leg to the ground. Keep the front knee behind your toes. Switch legs after 15 seconds.
Push-up with a chair: Place your hands on a chair and walk your feet back until your body is at a 45-degree angle. Keep your body straight from head to heel. Bend your arms and lower yourself as close to the chair as you can. Push back up to the starting position. Substitute the wall push-up if this move is too hard.
Wall plank: Place your forearms against the wall to take the pressure off your wrists. Walk your feet back to a comfortable angle. Keep your body straight from head to heel, hold the position, and feel your abs work. To make it harder, scoot your feet back farther from the wall.
Stepping jacks: Here’s a slow-mo jumping jack without the jump! Stand with your arms at your sides. Step to the left and lift both your arms over your head. Touch your hands. Go back to starting position—step to the right and repeat. Quicken your pace if it’s too easy, or try a regular jumping jack.
Wall sit: Place your back flat against the wall and slide down into a sitting position with your knees directly above your ankles. Fold your arms. Slide up a little above sitting position if this is too hard. If it’s too easy, lower yourself. You should feel the stretch in your upper legs.
Repeat wall push-up: Repeat either the wall push-up or the chair push-up—your choice. Feel the arms, shoulders, and chest working hard as you push away and lower yourself down. Remember to keep breathing!
Standing side crunch: This move works your side abdominal muscles. Place your hands behind your head and lean to the right while raising your right knee to touch your right elbow. Switch sides and repeat—Lean-to the left, stretching to bring your left elbow to your raised left knee.
Feel free to complete this workout as many times as you like. Once you’re done, make sure to hydrate and stretch.