workout.
01 / 127:50 circuit

FIRST UP

Jumping jacks

Jump feet apart as your arms rise. Land softly.

0:30

Next: Wall sit

THE SEVEN-MINUTE WORKOUT

One move at a time.

30 seconds per exercise, with 10 seconds between moves. One circuit takes 7:50. Warm up before and cool down afterward.

Use a stable step and chair. Keep breathing. Stop for pain, dizziness, or chest discomfort. Get individual guidance if a health condition affects exercise.

Based on Klika and Jordan’s 2013 circuit. A short workout is useful; it doesn’t replace a complete weekly activity routine.

ACSM illustrated guide ↗Watch Chris Jordan demonstrate ↗Read the research ↗

The workout works offline after your first visit. External videos and references need internet. Switching apps pauses the timer.

Keep it handy.

iPhone / iPad: Open in Safari, tap Share, then Add to Home Screen.

Android / desktop: Choose Install app or Add to Home Screen in your browser menu.

The workout works offline after your first visit.