The Scientific 7-minute Workout


This high-intensity circuit training program is based on a scientific study published in the American College of Sports Medicine's Health and Fitness Journal (Klika and Jordan, 2013).

It includes 12 exercises using only body weight, a chair and a wall. Exercises are performed for 30 seconds, with 10 seconds of rest between bouts. Total time for the entire circuit workout is approximately 7 minutes.

All exercises in this circuit can be done with body weight, a chair, and a wall.

The exercise order allows for a full body exercise to significantly increase the heart rate. The lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Complete 2-3 workouts a day to increase your fitness! Cardiio cares about your safety. Please consult your physician and consider the associated risks before starting this workout routine.