7-Minute Workout

Based on the article published in American College of Sports Medicine. It features 12 exercises deploying only body weight, a wall and a chair.
If you're looking for more home workout plans, grab your 💪 FREE cardio home workout plan here: www.lifehack.org/free-cardio-...
=====FOLLOW US=====
Website: www.lifehack.org/
KZbin Subscribe: / lifehack
IG: / lifehackorg
FB: / lifehackorg

[@hornedoggy123]

Man this guy is good. He doesn't even look tired.

[@DJHansSolo]

LOL

[@jennylyniwasiak687]

Safia Abdul Rahman

[@quanbui7327]

This is a picture

[@CyclingLand]

no, it's real life

[@soxan]

Aaaaaaaaaaahahahahahahaha

[@mishahlamazda5618]

For those who don't want to watch the whole thing: 30s juming jacks 10s break 30s wall sit 10s break 30s push-ups 10s break 30s crunches 10s break 30s step onto chair 10s break 30s squats 10s break 30s tricep chair dips 10s break 30s plank 10s break 30s high-knees 10s rest 30s lunges 10s rest 30s pushup + rotation 30s side plank

[@sumayyakadge3844]

Michael H 8

[@poonamsonii]

Michael H any subsititute for chair step ups

[@johnnywulff4816]

For those that don’t want to read the whole thing: watch the video

[@hgggvvvg6271]

Johnny Wulff sha

[@johnnywulff4816]

+Hggg Vvvg lol

[@josh-439]

I always love exercising in my clogs. Wooden shoes are awesome for sports.

[@tashlaba9615]

BAHAHAHAHAHA

[@termi21]

I couldn't manage to eat the whole piece of cake in 10 seconds.... :/

[@crystxlzx6442]

termi21 I survived Until 6:30 To go to the toilet 😂😂😂

[@crystxlzx6442]

Lol

[@kel36]

termi21 lol xd

[@atomnous]

termi21 You need to excercise your mouth muscle a lil bit

[@alvalind3874]

AHHAHAHHAHA

[@ezgialdemir9717]

Just did this I'm so sweaty! I guess my fat is crying

[@daillestlady]

HILARIOUS!!

[@CYBOPOD88]

Ezgi Aldemir That's great, keep at it. The more you sweat the less you bleed.

[@Patouuuu84]

Me to me to

[@farwatariq1445]

Its winter here sooo .ahmmm not sweating

[@birdchopper2725]

hahhah!same!!

[@awesome_66]

Who is here because your teachers want you to be active during quarantine?

[@Ali-yx6xr]

Nah man, I have to create a workout as homework so I am copying from here

[@wxaq1e]

me

[@StxrrrrPoooh]

Sadly me lmao

[@cjnfndjsudbebeicjd]

Yep 😔✌

[@wigglywarrior9539]

here

[@GothinaHD-hj7im]

I've just started this & I did it once a day for 2 days & now I'm on around 3 times a day. I'm weak & I usually don't exercise so it will be a shock to your system but TRUST ME it works amazingly. You really feel better after it. Also do it every single day & remember your water. :)

[@emmaharrington8538]

I did it, but the next day I couldn't my muscles were so sore. It's two days after now and I'm still sore

[@venusfung5587]

em bem me too! after i did this workout my muscles were sore for four days.. it just gets better now

[@butte6583]

waily bab starting is the tough part because of how sore you get, but if you keep at it, the soreness doesn't last very long; it might even go away.

[@stoned_camembert]

Cheb Lasange Totally! The first week might be quite painful if you're not used to exercising, but once you've made it, then you won't even feel any pain. I started exercising about three months ago, about 30 min three or four times a week, and the first couple of days were terrible. After one week, I didn't feel any pain during the day and could easily do my workout several days in a row!

[@Florvagyokbazdmeg]

thats how every regular exercise makes you feel, its not the effect of this particular routine

[@sokopoopz4303]

3 years a go i feel exhausted to work out for 7 minutes, but now it's a piece of cake for me :)

[@cockeyedoptimista]

I'm the opposite.

[@NoWinIntended]

This would be the best video to have a jump scare

[@kennyralph7290]

Seanh nope the best one would be a porn video. Those ones absorb you the most

[@navysnow5618]

Man this post 6 years old bet ur old now lol

[@user-ty9fp9fp8k]

Ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha

[@kiethuynh3014]

My parents ran straight in my room and asked wtf am I watching xD. Cause of the...ahem music.

[@sarak9832]

😂😂😂

[@MakeYouFeelBetterNow]

That's awesome. :)

[@ClmB4me]

the first

[@dynasteve]

Um, if I were your parent and suspected you of watching - you-know-what - the *last* place I would run to is your room at the time.

[@c4rti3r62]

They thought it was...um ya know.

[@mozart8142]

I don't know about you guys, but I can never finish that piece of chocolate cake in seven seconds straight ...

[@linux_b1969]

The cake was easy. The chair was hard...

[@benayakuntaadjie1051]

@eshal khan proof?

[@hrtizz]

These graphics are terrible. Instead of showing next exercise so you can get ready they show you cake.... Dislike! Don't do seated dips! Very bad for your shoulders. Any physical therapist knows. I speak from experience.

[@kinookachilka]

Screen: "Wall sit" ME: I hate wall sits! Screen: "Push ups" ME: I hate push ups!

[@03derson]

kkkkkk, Best comment!

[@psychobannana8565]

wall sit is easy push ups used to the hardest one but now it is push up rotation ...

[@kylemander9522]

+psycho bannana well 30 seconds is easy I'm trying to go over 3 minutes

[@psychobannana8565]

+kyle mander what ??

[@ameiseelefant3470]

kyle mander me too

[@katherineclock6323]

I'm going to use this as the "indoor workout" day with ball and weights afterward. Also good to have this bookmarked for use while traveling as it requires nothing that special to be lugged around. There is no promise that this is "IT" - but, getting people inspired to get off the couch is great no matter what....

[@Yavanna_Kementari]

I did this yesterday, I'm a beginner and I'm sore!!!! 7 minutes seemed like 7 hours, lol.

[@messengersofchaos7045]

bro this is probably the first KZbin video i’ve watched when i was like 5 my parents did this and i watched it i liked it, nostalgia.

[@BLobstein]

We are longtime fans of this video. I love working out with this video. It is super fun for the whole family.

[@blueagleification]

Its my 3rd day and I am enjoying this workout. It makes me fresh and strong 💪 the whole day :)

[@mabuhaydolls9300]

+Tariq Majeed how many times do you do it in a day?

[@magic6821]

Tariq Majeed liar, I feel sore and exhausted and it's only my second day

[@wnl2071]

Alondra Vazquez Alvarez it is muscle sore is it nessesary for beginer to have

[@yunus2921]

Should add in what's next during the break

[@ralphenevoldsen9978]

Yunus Chia they made an app, it does exactly that and has many more 7 min exercises for different types of workouts with the full version

[@rileyhogan6606]

@@ralphenevoldsen9978 whats the app?

[@Chorlay75]

totally recommend this ;o; I've lost 22 pounds in one month then started plateauing afterwards, but this exercise kickstarted me and I've lost 5 pounds with in two weeks with a controlled balanced diet ;o;

[@RepublicOfCatyes]

+Rachel Spillman How many times do you do this each day?

[@devgaming7611]

+RepublicOfCatyes it works and it feels good to, you can do as many workouts as you want to. im only on my second day so I haven't seen any chances yet.)

[@martinpardede5748]

+Rachel Spillman how was your diet routine?

[@wzdom852]

How many times a day did u do it and what is ur diet

[@gaythanos882]

I lost 13 in 2 days lol

[@vincent9430]

This exercise toned my muscles. Especially my abs and my triceps. It really helped me to have my ideal summer body

[@user-rz8nr7dy9m]

I really love this HIIT! I'm 50+, and I still can do it every another day:) Thanks for this great idea of workout!

[@itzelkilian5048]

I’m only here because this is for online school 😆

[@lisamikealson5384]

Izzy Playz same

[@SzechuanSausage]

Yep

[@MohamedSalah-kl5sg]

Same here 😂

[@eeroclounch506]

Same

[@birdchopper2725]

to!!!

[@marikamorris9957]

Due to four low back surgeries in the last 5 years, I'm unable to do one of the exercises, but ran in place instead. Looking for the cake now.... I deserve it.

[@SuperFacken]

yes, doing it takes you 7 mins, but it takes about 20 mins for your body to stop sweating!! Good Workout!

[@OlIyy]

Let's take a break *Opens KitKat rapper*

[@TawNY1337]

+OlIyy I want a KitKat that can rap too...

[@BiasedSpursFan]

+OlIyy Bruh when's kitkats first album coming out

[@preetikalal7595]

i think ollyy meant wrapper.

[@yesjo1456]

@@preetikalal7595 no shit.

[@janerandall5732]

+olly I swear to god I can’t find that kitkat’s album anywhere

[@fattiecarter1565]

I'm pretty sure everybody here has said "fuck me" about 5 times.

[@AanjeloSalgado]

+fattie carter Yep!

[@rhainehodge5696]

Sorta

[@sleon2528]

nope i didn't even say it once

[@assaleshosni2512]

I said it in he wall plank

[@ryanvarley825]

fattie carter nope

[@mudbrick69]

Yeah lets take a break. And eat a piece of chocolate cake

[@minersunite4350]

Thing is, the push-ups kill you and your not even tired but right at the end, they had to put push-ups WITH ROTATIONS!

[@Hyacinth_Rose]

hahahaha

[@poopysteve3966]

I do this every jazz class I have and doesn't get better

[@thefanofspam]

+jerry its not that, JAZZ CLASS?!?

[@poopysteve3966]

thefanofspam yes jazz class as in dance class

[@thefanofspam]

ohhhh lol xD

[@thewsimone7372]

Do I have to drink coffee after the first exercise?

[@ladyGZSeChu]

lmao no

[@weepeng]

+thew Simone and day dreaming after exercise 2. :-)

[@1Sanantoniomatute]

+thew Simone Yes! Make sure it's a tiny cup (like they use in europe), it's not enough break time to finish a normal cup.

[@RIYASingh-dt6dz]

+1Sanantoniomatute are u mad

[@isaac1998]

Yea it’s mandatory

[@DanDascalescu-dandv]

Video would be much better if it announced the exercise name, so you didn't have to look at the screen in order to follow along.

[@clodystar2172]

I just started doing this today,hard but make u feel amazing....

[@raniaamazigh16]

i do this everymorning after praying and also squats and it helped me so much to start my day active.just in 5 mnts

[@southfl21]

I've watched this video 5 million times and haven't completed 1 exercise yet. It's just a really good video. Thanks for posting!

[@RandomBlank-vp9dc]

Why not doing it tho?

[@your-subscriber404]

My favorite part is "Let's take a break". Haha. 😂

[@ethan_smith2]

Haha very funny (not).

[@thinginground5179]

@@ethan_smith2 gay

[@rohanbk5923]

dude he never looks tired man

[@librarycool7322]

I could do everything but the side planks! I didn't think I would break out in a sweat in 9 minutes. Great workout when you're short on equipment.

[@TheGlenandlisa]

It would be helpful if the next activity would be preview during the break so I could be ready when the 30-second countdown starts.

[@ChristySandhoff]

I can't come up with a good excuse to not do this.

[@kurtnbannick7494]

20 min work out Followed by the 45 buffet And 10 hour nap

[@cheungwong3150]

E

[@TJchi]

😂😪😂

[@luluramec1503]

The number of likes below your comment could be one.

[@trenchrock]

Because you'll end up being TOO attractive🤷

[@AutoHypnoseMp3fr]

Love this video but i'm quite bored with the ads in the middle. You should just put one at the beginning

[@giulitorelli]

#1 Why is this a 9 minute-7 minute workout? #2 Why the hell do they put a drawing of chocolate cake in the middle of "let's take a break" Now i want chocolate cake! Damn it! LOL!!!!

[@kocdori95]

Giuliana Torelli i think the workout doesn't include the breaks

[@kishandjn2814]

why god made all the beautiful girls foolish????????????

[@K9RA]

kishan djn wtf

[@gorgodai]

kishan djn k

[@kzu748]

kishan djn what the frick

[@ap3008]

So, I am pondering if I should try this 7 minute workout thing (since I always make excuses why not to exercise) and I actually tried this exercise. Boy, it really did make my heart pound. Everything arms related killed me. I think I will try this thing for a month and see how it goes.

[@korontos9038]

how are you now ?

[@ElixirTV]

thanks for helping me be less fat then i am

[@Eroi_iorE]

lol

[@Eroi_iorE]

this was my P.E. assignment

[@sink6855]

Eroi same

[@sink6855]

Spooky Piece are you talking to me?

[@sink6855]

Spooky Piece ok

[@maxinenery9700]

I watched it 2 times had 2 glasses of wine, never felt so good. Thx

[@antareslucas9443]

love a workout that rocks your body in 7 minutes! we incorporate it in our yoga workout

[@mistylandschaft]

This is still best exercise for me, especially during corona times!

[@madhurima7174]

Guess what? I can finish reading a good thick novel in 10 seconds!!!!

[@RandomBlank-vp9dc]

This is the best workout I’ve ever seen. My whole body is shaking and sweating👍🏻

[@jdsorganicproductions9566]

Great workout again this morning! Sweat and strength!

[@TedOtis]

The last two sided-plank module is mistankely collapsed into a single module of two 15 second sides. Also, the workout is more effective when the rest period is 10 seconds. This video shows 15. The entire workout can also be done 2-3 times which adds more intense cardio elements. Happy training! 💪🏻

[@GrumpaDirt]

Why is he wearing dutch clogs?

[@CyclingLand]

KLOMPEN!!!

[@chickenfilmsd113]

@@CyclingLand JAAA KLOMPEN JONGE

[@madhurima7174]

This is a damn good exercise. I loved it. I am doing two reps in the morning and the evening

[@MissJill87]

YEAH! Great start of the day on my 'no gym' day. Get's your heart rate up and all your muscles working.

[@pervezsyed3352]

For many people who have requested for list of exercise in video, it is as follows : 1. Jumping Jacks 2. Wall Sit 3. Push-Up 4. Abdominal Crunch 5. Step-up Onto Chair 6. Squat 7. Triceps Dip On Chair 8. Plank 9. High Knees/Running In Place 10. Lunge 11. Push-Up And Rotation 12. Side Plank

[@ShelleySeale]

This video would be a WHOLE LOT more helpful if it cued the exercise coming up during the breaks so you could prepare, and also if it gave verbal cues as well.

[@laurafitzgerald7051]

awesome. I was encouraged to do the 7 min workout by a nutritionist. found this online, and have done it everyday since.

[@andrewsafarik5060]

I love this work out! It's then that I look at the clock and see I have 6:59 to go.

[@mahvishf.857]

wall sit hurts af

[@CyclingLand]

m2

[@UltraFrag]

9:34 when someone get trolled by a random person

[@caleighbutler4081]

Hahah fuck you

[@hariraagavtr8426]

Wooooooooooow

[@ElizabethHopkinson]

This is the best ever! I can even do it in my tiny bedroom.

[@thijsruijzendaal3371]

The best and my favourite workout. I do this every morning 😃

[@brandonj8586]

by the time I was done with the wall sit I was ready to be paralyzed from the waist down forever lol

[@user-dl2ef9rl1d]

Я занимаюсь каждое утро.Всего 7 минут,зато какой результат!Главное не пропускать.Спасибо.

[@DanDascalescu-dandv]

English please

[@rajbed]

Thank you. This video is very helpful for daily workout routine.

[@felixkimutai8478]

Awesome, I almost, that one for sitting on the wall was great. Thank you.

[@hanselbandaso7642]

The last five seconds in each session equal five times earth revolves the sun.

[@weed3744]

Goes in room, exercises until the water break shows up Me : I can't REACH DA FRIGIN LEMON WATER on da table Laptop : 3 seconds left Me : Dammit guess I'm not drinking.

[@jaehyeonyou1462]

Thanks a lot. I think it will be helpful for me to shape my body.

[@pingshuang12138]

感謝Lifehack努力製片

[@lpsbluebear4100]

Just done this sweating mad omg going to do this everyday this summer yass get in there

[@xxfalloutgirlxxmoore9411]

Same I've done it for 2 days so far this summer (morning, and afternoon), and my muscles are sore, but I just drink, a cup of water and eat fruit afterwards, you get used to it.

[@lpsbluebear4100]

Yeah i have fruit smoothies and there great and water is really all i drink

[@ionablue4997]

+xXFallOutGirlXx Moore ic your muscles gets sore you should go to once a day

[@lpsbluebear4100]

if anyone us wondering im just updating i done this everyday and ate healthy, for about 3 months, i lost 13 kilos. went from 59 kilos to 47 kilos also 118lbs to 105lbs.

[@beauvelasco405]

It really works.

[@brynnrouse7270]

This is an epic video! Love doing the push up totally help me!

[@nathyrivera4954]

Me encantó la rutina! !! Yo tenía 2 meses de empezar un riguroso programas de ejercicios pero si repito 2 veces éstos ejercicios siento que eh hecho una hora. Se los recomiendo porque yo ya empecé a ver resultados! !!!!

[@surajshrestha4164]

looks simple...but is effective....lost 17 kg in 3 weeks with proper diet

[@user.risau2310]

what kind of diet? tell me please

[@poonamsonii]

suraj shrestha u lost 17 kgs doing only this?

[@favelachan]

African diet

[@evazheng4740]

Just did it.. Wow!!

[@bea-pl3et]

i like how the break pitures are everything we would rather be doing is

[@Kmonica003]

What a fantastic exercise~! really good for me .Thanks

[@dhee.01]

Omg it reallly,works Sweats me a lot

[@vukajkovic1222]

+dheemanth an DID YA LOSE WEIGHT?

[@dhee.01]

+Vuk Ajkovic yeh bro before I had a belly but now I have six packs

[@vukajkovic1222]

cool

[@abimason2546]

I have lost nearly two stones now only in four months so I don't really need to lose anymore weight but I was just wondering if this exercise actually helps you tone your body? (I know I still need to have healthy food).

[@marilynmendoza1192]

I modified so much it became hilarious but at least I tried, first time

[@dailyclipshub]

Dear Lifehack, Thanks so much for this video! I will do this everyday lolz🤪🤪🤪🤪🤪🤪🤪🤪🤪😆😆😆. I will become supperrrrrr fit😜! Thanks shanks👍🏽! Sending Much Love💕💕💕💕💕💕💕💕💕💕, Xiao

[@sunkissedtm712]

Wow thank you Ms.Durham I really liked this workout

[@weraponpat1913]

it's just a plank bro!

[@psychogrizzly9146]

lol

[@psychobannana8565]

plank is easu push up is the most hurtfull one

[@Bash918s]

No

[@JustinLepard]

Pro Level: do this at 0.25x speed

[@ashari4115]

I want to download this video for my daily exercise :) Thankyou

[@alelshows2382]

it´s great - easy to follow and one might also exchange some exercises for variation

[@matrixracing8268]

Really Helped Me Lose Some Weight Thanks!

[@coochiedestroyer5285]

FarmingRacingMore how much did you lose and were you on a diet?(sorry for my English)

[@davidsghost4993]

I may have to bookmark this. Maybe I can find others to suffer with me.

[@mandytran7000]

Lol dude

[@vijaybajaj6827]

Exceptional. This has changed my life. Vijay

[@MartinHerden]

Quick but very effectiv! Love it!

[@warriors-dieweltderkatzen3903]

I can't even do ONE push up 😣

[@coleton7048]

I love warrior cats Yes you can.

[@walidaouiz9608]

and now?

[@alexamatamoros4479]

i can only do five dont worry:/

[@TheEschwank02]

during the breaks, are we supposed to be eating the food that is shown to us on the screen?

[@Keeacer]

You can replace the food with your choice.

[@MGuldbrand]

Ah yes EAT THE FREAKIN CHAIR, along with the other inedible objects

[@a7med-aldh45]

Looks easy to me and the best thing is you add any exercise you like

[@xXohjoXx]

I hope this works! Going to do this every day from now.

[@P2istheName]

How much has your body changed (weight, muscle, flexibility etc)? Just wondering if the workout is worth it in the end.

[@Jm10106]

Lol

[@christianajeyaratnam3369]

No way P2 commented on this video!

[@monkeydabel333]

Sup p2

[@uncredule8038]

I think it's just exercise to keep fit and healthy, not to build muscle.

[@victorsouzaadvogado6380]

I did it tem years ago during 21 days it worked I loosed weight and had a more beautiful body. Ten years later here I’m trying to complete the seven minutes.

[@k4iko396]

I started yesterday with this routine: 1hour walking + this workout twice a day + proper diet. I'm 1'78m and 84kg. Let's see if this works for me! EDIT: 84kg not 83.

[@k4iko396]

Only four days later and i'm 82'5kg now! (and even I have eaten Toblerone lol)

[@jamesaldrinabjelina426]

can you please tell me what your diet consists of? Im eating twice a day with each meal consisting only of unseasoned steamed chicken breast, carrots, cucumber and 4 or 5 pieces of garlic cloves. And an apple late at night.

[@jigar2speed]

6 months past dude, what do you weight now ?

[@jamesaldrinabjelina426]

It wasn't easy. But it actually paid off. In 2 months I went from 147lbs to 129lbs. After that, I stopped doing the diet but maintaining my weight.

[@jigar2speed]

Good going ...

[@celnoa]

Perfect Workout!!! Thanks!!!

[@CYBOPOD88]

Good tips hear. That wall sitting is a killer! My old gym teacher use to make us sit like that when we were skylarking. I still feel like I'm being punished when I do it.

[@lonerider68]

Workout is fine, but this particular video is bad. They don't tell you the next exercise until 3 second beforehand, which is not enough time to get ready... so you typically lose about 3-4 more seconds before you can start the exercise. It also doesn't give an audio indicator for the last few seconds... or when to switch sides (for the side plank).

[@darkdrake13]

memorize it instead of complaining

[@lonerider68]

Budo Jutsu Entire purpose of the video is to help people remember which exercises to do and how long to do it. Otherwise why bother watching a 9 min real-time video just so you can write down the exercises? The version made by pelowfig is better.

[@darkdrake13]

You're lazy.

[@lonerider68]

Budo Jutsu Lol... nice comeback.

[@darkdrake13]

Your dedication to fitness isn't gonna last long

[@tk300693]

how many sets per day and repeat how many times per week?

[@harrybarodawala3588]

You have to do this exercise everyday and it is only seven minutes. You should start off with one set a day and then increase it to two sets a day in the next month or week depending on your physical ability and so on.

[@tk300693]

okay will try

[@TedOtis]

@BobDylan I disagree, for some people starting this daily from no or little exercise can be too much eg: I started daily and in my 2nd week tore a rotator cuff which took months to heal. I re-started more gradually and am now at your recommendation. Btw, you have the final side plank wrong. Each side is meant to be 30 seconds not 15. Thanks!

[@harrybarodawala3588]

***** i see, yeah it really does depend on the person's physical condition, hope your rotator cuffs alright!

[@loem9528]

immafriedredgodzilla lol

[@fitforlifein90days]

Great Workout! Thank you!

[@joshuajulien3220]

Downloaded this from the Play Store on my phone. Its pretty intense but gives a good sweat. The Wall Sit and Push Ups are my weak areas.