What is the 7 minute military workout
So you've heard about this "7 minute military workout" thing. Honestly, it's exactly what it sounds like—a short, brutal burst of exercise that's supposed to get you fit when you're totally out of time. Scientifically they call it High-Intensity Circuit Training (HICT). Basically you do 12 bodyweight moves, each one for 30 seconds, with a tiny 10-second break in between. Whole thing takes seven minutes flat. It blew up after a 2013 study in the American College of Sports Medicine's Health & Fitness Journal, and since then everyone from actual soldiers to busy parents have been using it. The idea is simple: go hard, go fast, get out.
What are the 12 exercises in the 7 minute military workout?
Alright, here's the lineup. It's 12 exercises, all bodyweight, done in a specific order. They alternate upper body, lower body, core—keeps you from burning out too fast on one muscle group. You do each for 30 seconds at max effort, then 10 seconds to stumble to the next move. Here's the standard sequence:
| Order | Exercise | Target Area |
|---|---|---|
| 1 | Jumping Jacks | Full body / Cardio |
| 2 | Wall Sit | Lower body (quads, glutes) |
| 3 | Push-ups | Upper body (chest, shoulders, triceps) |
| 4 | Abdominal Crunches | Core (abs) |
| 5 | Step-ups onto a chair | Lower body (legs, glutes) |
| 6 | Squats | Lower body (quads, hamstrings, glutes) |
| 7 | Triceps Dips on a chair | Upper body (triceps, shoulders) |
| 8 | Plank | Core (abs, back, shoulders) |
| 9 | High Knees / Running in place | Full body / Cardio |
| 10 | Lunges | Lower body (legs, glutes) |
| 11 | Push-ups with rotation | Upper body (chest, shoulders, obliques) |
| 12 | Side Plank (each side) | Core (obliques, shoulders) |
One round through that whole list? Seven minutes. If you're feeling tough you can do 2 or 3 circuits, just rest a minute or two between them.
Is the 7 minute military workout effective for weight loss?
Yeah, it can work—if you're consistent and don't eat like crap. This is HIIT, which means your metabolism stays revved up for hours after you finish (that's the "afterburn" thing, EPOC). A study in the Journal of Sports Sciences a few years back said 7 minutes of this stuff burns about 15-20 calories per minute. So maybe 100-140 calories per session. Not huge. But the real trick is it keeps your body burning fat afterward. For actual weight loss you still need a calorie deficit. Where this workout shines is helping you keep muscle while you drop fat, way better than just jogging for an hour.
Can beginners do the 7 minute military workout?
Sure, but you gotta be smart about it. The original is meant to be intense, which might be rough if you're just starting. Here's how to not hurt yourself:
- Modify everything: Instead of jump jacks, do step jacks. Knee push-ups instead of full ones. Use a lower chair for step-ups.
- Dial back the intensity: Don't go all-out. Focus on doing the moves right, not fast.
- Take more rest: That 10-second break is brutal. Start with 20-30 seconds and work your way down.
- Pay attention: If something hurts (not just tired), stop. Better to do 6 exercises well than 12 poorly.
- Build up slow: Start with one circuit, 3 times a week. After a month, try two circuits with a minute rest in between.
There are tons of apps and YouTube videos with beginner versions, so no excuses.
What are the benefits of the 7 minute military workout compared to longer workouts?
The big wins are time, metabolism, and how easy it is to start. That 2013 study said this kind of training can give you similar results to 30-60 minutes of regular exercise—because you're working so much harder. Other perks:
- You save time: Seven minutes. Anyone can find that.
- No gear needed: All bodyweight. Do it in your living room, a hotel, your office.
- Better heart health: The intense bursts improve your VO2 max and overall cardiovascular fitness.
- Builds endurance: Works every major muscle group, makes you functionally stronger.
- Mental toughness: The timed format pushes you to focus and grind through.
But let's be real—this won't build huge muscles or prepare you for a marathon. It's a quick fix, not a total replacement.
Expert insights on the 7 minute military workout
Dr. Chris Jordan, the guy who co-created this whole thing, says the secret is intensity. He's quoted as saying, "It's not about doing the exercises for 7 minutes; it's about doing each exercise at a high intensity for 30 seconds." Military fitness people I've talked to say they use it as "body maintenance" when they're in the field, not instead of full PT. For the rest of us, it's the perfect "minimum effective dose" for staying fit when life gets crazy.
Frequently Asked Questions
How many calories does the 7 minute military workout burn?
For someone around 155 lbs (70 kg), you're looking at maybe 100-140 calories per circuit. Depends on how hard you push and your own metabolism. The afterburn effect can keep your calorie burn elevated for a whole day after.
Can I do the 7 minute military workout every day?
You can, but don't if you're new to it. It's hard on your muscles and joints. Stick to 3-5 times a week with rest days. If you're advanced, daily might work, but listen to your body—overtraining is real.
Does the 7 minute military workout build muscle?
Not really for getting big. It builds endurance. The 30-second sets are too short for serious muscle growth. It's good for maintaining muscle while you lose fat though. For actual size, you need heavier weights and longer sets.
What is the best time of day to do the 7 minute workout?
Whenever you'll actually do it. Mornings can boost your energy for the day. Lunch breaks work. Evenings too. Consistency beats perfect timing every time.
Resumen breve
- Qué es: Un circuito de 12 ejercicios de peso corporal realizados durante 30 segundos cada uno, con 10 segundos de descanso, totalizando 7 minutos.
- Beneficio principal: Mejora la condición cardiovascular y la resistencia muscular en un tiempo mínimo, ideal para personas ocupadas.
- Efectividad para pérdida de peso: Quema 100-140 calorías por sesión y aumenta el metabolismo post-ejercicio, pero requiere una dieta adecuada para resultados significativos.
- Para principiantes: Se puede modificar reduciendo la intensidad o el impacto, y aumentando el descanso, para adaptarse a cualquier nivel de condición física.
