7-minute workout routine

Researchers at the Human Performance Institute in Orlando, FL, found that a high-intensity circuit training (HICT) routine is the most effective way to workout. This program uses a series of 12 exercises done over the course of approximately 7 minutes. Michael Bultman of CrossFit NYC performs the circuit for you to follow along at home.
Produced by Kevin Reilly. Additional camera by Maya Dangerfield. Animations by Gene Kim. Special thanks to Michael Bultman and CrossFit NYC.
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[@pattien7113]

I really like doing this workout. No talking. No cheesy music. Just a straight workout. Definitely need to do it two or three times to feel the benefits.

[@alrashedcaris9912]

Definitely I was looking for!

[@ginoanthonysy3954]

I use to do this every morning, 4:00 am to be exact. What I loved about this set of exercises is that, it really do replaces and substitutes a cardio machine. And I'm freakin' sweating like hell after doing this.. Lol thank you..

[@darban2924]

for pushups and triceps dip, i recommend using your knuckles. only use flathand on pushup & rotation. reason: wrist is prone to injury.

[@leighfeldman2242]

I need a 7 min workout for my morning routine. This is just want I need. Thank you!!

[@jazznblues9496]

There is no shortcut to being "fit". It's a combination of Motivation, Dedication and Nutrition. Until you have those 3 it will always be a struggle. Start small and take pleasure in your results.

[@yussef961]

you forgot one.. genetics which can either help or hinder loosing weight depending on your case... cause for the same 7 min workout some will loose more than other i took 24 lbs in 12 years eating very bad unhealthy food, it took me 1 month to loose them easily without restraining too much food cause my genes help me a lot...

[@JL-zw7hi]

I just do this workout to feel energized in the morning.

[@djmath3w-7]

@@yussef961 that’s something you can’t change though, so no point in worrying about that. Only unless you find a form of exercise that you do better than anything else because of your genes being suited for that type of physical activity. And just go all out in whatever that is but of course it’s better to do something better than nothing.

[@cevisuals]

I've watched this workout video off and on since the beginning of the pandemic - today was the first time I was able to complete 3 full rounds. I now wear a chest mount heart monitor and allow myself to rest between rounds until my heart rate hits 120-125bpm, then I start the next round. IF feels like a proper interval training workout without over training. At my age (59yo), I'm pretty elated at getting 3 complete rounds done without feeling like I totally beat myself up.💪🏻

[@andovergasengineersltd7618]

Hi Cliff I've just started doing this. How long does it take before you start feeling tthe benefits?

[@CreepyRecordings]

I followed this workout in the past and it was the best week of my life because my body ached in a good way lol I was a newbie. im still a newbie and now I want this workout to start working out again before starting more intense workouts.

[@homobohemicus]

Thanks for the workout... I'm in the process of transformation after years of depressions which affected one inside and out. Morning exercise is super energising and even 7 minutes aren't as simple as some might think .. combine it with y daily 2km walk and good nutrition, it actually works and I'm a whole new person. But again seeing you every morning isn't half bad either :)) (excuse me being a bit glib)...

[@RealNuclear]

This is such a great workout that you can take with you anywhere. Thank you boss.

[@vijayaongolu3696]

Great exercises.. Thanks a lot

[@samhithn6254]

I just did those intense exercise ,that is really helpful , Thanks a lot

[@timdatailor8482]

Really good exercise program. Had me sweating but I felt great during the day.Not super intense but just the level I need. I’m gonna keep doing the workout

[@xcodydoe]

Finally able to do it with ease after 2 years

[@joshvir262]

How about after 4 years?

[@bhushanshetye196]

@@joshvir262 how about 5 years

[@laizaaden5151]

this is so great that I keep wanna do it

[@Steve-yy8nb]

Definitely should do two every day!

[@jjgroundworks3451]

Great quick workout!

[@ericbowsman2456]

Here he is doing 30 seconds for everything and resting a few seconds and here I am doing 5 seconds and resting 5 hours.

[@smbunya2588]

hahahaha

[@fbrooroh]

yes my friend, need to occasionally pause on certain time! hahahaha

[@kritika1757]

@@smbunya2588 7777

[@barneybuff6556]

Good luck bro

[@Panda-uw7vb]

This is the mindset of a champion...

[@hedonicmusic]

Shouldn't the last exercise (side plank), be for both sides?, 30 secs for right arm and 30 for left

[@delarosae]

Yup

[@adopodrinje1499]

same here yes, other videos show 15sec each side.

[@rodricksteal1729]

Ursulo Corces this training is for right side only

[@VenkateshwaranG]

Ursulo Corces Yes. It needs to be fr both sides. However, u can switch sides in ur next round. Min of 2 rounds are reqd fr ठोस routine to be effective

[@kinngrimm]

That and as with the Push Up & Rotate, i would do both within the first 1/3 of 7 minutes. If you do these already exhausted i imagine you could hurt yourself. At least i with my weight and history of injuries would have a risk factor. Some of these tasks can not be done by people who haven't done anything for years straight away and should perhaps talk to a doctor or trainer first to doublecheck.

[@hege4318]

Thanks ^_^ A good beginner/intermediate workout :) Managed all fine except the last 5 sec of push ups ^_^

[@TheFerretDook]

I got up to lunges before I couldn't go on. :( So out of shape. I'll keep trying until I can make it all the way through though!

[@ghaeenussalam5484]

the determination tho....its nice.....

[@gautham4184]

How’s progress?

[@aaxxcdd]

That ad in the middle of the session ... 🤨🙄

[@violetavanesa3515]

Excellent!!!

[@baronvg]

Yeah, as I said in the other video, I'm out of shape, overweight and on the wrong side of 35. Doing this would be a death sentence. But, fuck it, I'm doing it!

[@nilnil7325]

Walking is a great way to get back into a fitness routine. You can build up to long walks (3-5 miles). Its a gentler way of losing weight and improving your muscle tone and cardiovascular health. Then maybe you can give this a try when you feel ready and are up for the challenge :-)

[@saji86]

baronvg just do as much as you can in each circuit, even if it's just three. With consistency you'll be able to increase that number and achieve maximum results. Good luck

[@di_tu]

It’s been a year, how’d it go for you?

[@MicahPotts]

@@di_tu I was literally about to ask the same thing wow

[@randystark918]

He procrastinated.. he didn't do it...

[@gregallenphoto]

Thanks for not talking. It helps greatly.

[@woosukbyun2455]

I like this workout!

[@kateringabriela7614]

I like this routine :)

[@sebfleming]

Still can't quite believe they have placed an ad in the middle of the workout now.........

[@user-ud6fi3rt8c]

Хорошая тренировка. Качественное видео с грамотной подачей материала по принципу: Смотри и делай. Благодарю за полезное для меня видео. Пользуюсь каждый день. Добра!

[@pensilva6880]

Great video guy

[@arthurlefevre9581]

workout of the day : done

[@fbrooroh]

Great 7min, been doing it during quarantine time, started with enough to get by in March, now almost half way along with video, any experience of doing it for 6mo or 1year? Any significant progress?

[@genxtAI]

I started doing..and found effective...thnx

[@whitedust696]

Good early morning workout....thank you

[@taqueriaontheroof9711]

Thanks !!

[@greekista]

these are so great exercises ;)

[@zulfiqarali705]

wwgsgdgdd

[@PriyankaSharma-du1qs]

I really like doing this workout And l am from India This is really success full thankyou ❣️ for making this video

[@saketr100]

Tried it for the first time..felt good hard..but worth it..thanku :) peace

[@DakuJTenshi]

That wall sit was a lot harder when it started with an extra 15 seconds of ADS

[@SameAsTheMail]

When you say thighs perpendicular to the floor in the squats, you mean parallel right. Perpendicular is 90% to what you're referencing, so stood upright if you're referencing the floor

[@joelthambi8920]

Amazing

[@doublegg4783]

This Is a good workout 😎

[@davidchown1427]

Used to only get through 1x. Just finished 3x with 10 pullups & 1min rest between sets!

[@yusufislam7431]

Thank you

[@edupayne5867]

Gracias amigo

[@roslee7]

One of the best video i ever saw for this 7 min workout. I have been doing this recently and i feel better now. It look easy but actually its not coz of the 30second interval and your heart really pumps up. Btw i have a question, is this exercise will make u lose some weight? Maintain lean body and toning your body too to make a great shape? Do i have to do everyday ?

[@voughtce]

Actually, exercise uses up only 30% of the calories burned daily. Although it has MANY health benefits and you should always stay active, exercise is really not the BEST way to lose weight. Eating properly is the best way along with plenty of water. With that being said, of course this can help you lose weight, it is just harder than without proper eating. With proper eating, taking in at least 80-90g protein along with other key nutrients, and packing in as many vegetables as you want (excluding starches like potatoes and fried ones), this sort of training will definitely create the shape you are looking for. Definition in arms and legs, V torso, and as BMI drops, yes a six pack! You won't have to do this everyday, but I did 5 a week for a while, and now I'm down to 3 and I lift on the other days. Being only 7 minutes, I still throw this in sometimes on lifting days just for the hell of it. Remember rest is just as important as exercise. Allow your body to repair muscles and get plenty of quality sleep. On rest days, pack on the protein. If you are veggie/vegan, beans and tofu will suffice. I found that eating unsalted sunflower seeds (ones with the shell too) about every hour or so or when you feel hungry and know you shouldn't eat much, helps speed up metabo and curbs appetite. Just stay clear of the flavored one's as they pack in more than half your daily allotment of sodium.

[@roslee7]

thanks for the info bro. I agreed that food intake is very important to have a lean body.

[@MrSadiq455]

+Clayton Vought can we gain the wait after doing these exercises.. i m 27 and my wait is still 50. i want to gain my wait at least 15 kg.. but still i can't. My diet is very good.. but unfortunately my wait is not increasing.. plz suggest

[@voughtce]

+MrSadiq455 If you drink protein such as whey or Probolic SR, add that to some Greek yogurt or whole milk. Drink one in the am, one in the PM. For breakfast, you can add in oatmeal, and for snacks, mixing vanilla whey in with rice crispy treats can be great. I've literally ate almost the whole thing in one sitting.

[@aiaprahfer1239]

Thx een stuk minder verveling👏✅

[@ren7a8ero]

Side plank was a no-go at this first time trying. But lemme save it here and see if I will keep it as the first tab in firefox.

[@TheBen3494]

the Planks he shows are for beginners then after a while when you get used to it do the elbows to the ground

[@cabardofam3188]

Benjamin smith yeah yo right

[@vinarbrillante6178]

Cool drill nice

[@1986xuan]

I don't know why but I got tired by watching this video..

[@3489abcdefg]

Johnny Wiet Wolny u r suppose to workout not just watch

[@igorbuarque]

Samir Agrawal apply water to the burned area

[@RH-sj3de]

5 sec intervals were boring

[@3ziz4u91]

thank you

[@sferns121]

Can you do this exercise as a warm up on a daily basis and then followed by weight exercises while at the gym????

[@antyyy3159]

Very fun to do. Tnx :)

[@febuary1497]

longest 7 min of my life.

[@dynxmit3official920]

So true

[@iTerp]

Can this be done post workout?

[@tiphanyjanik8352]

I couldn't think of a better way to start the day than with Daredevil!

[@totorabbit1]

i see you every day again and again

[@kvk812]

the inevitable man of 7-minute workout

[@niceview369]

Dood is totally fit. So if this is his routine it's most deff working for him. Looks good.

[@denmer321]

This has been my routine for the last few months and I sure don't have his shape, at least not yet. This is probably just a warmup exercise for him.

[@annnee6818]

Kim Kay No way did that guy get into that shape doing only this...

[@025banban]

Lovely Video! Forgive me for chiming in, I am interested in your thoughts. Have you thought about - Dinanlinson Crazy Tactic Approach (erm, check it on google should be there)? It is a good one off guide for discovering how to use short burst interval training to get that beach body minus the normal expense. Ive heard some super things about it and my cooworker at very last got astronomical results with it.

[@cyanfrancisco6974]

Kudos for the video content! Apologies for butting in, I am interested in your opinion. Have you heard about - Dinanlinson Crazy Tactic Approach (do a google search)? It is a smashing exclusive product for discovering how to use short burst interval training to get that beach body without the hard work. Ive heard some decent things about it and my friend Sam after many years got astronomical success with it.

[@adelacelle]

Being fit doesn’t come from cardio, it comes from nutrition. Muscles come from lifting weight. Cardio is good for the heart, for health, and make you sweat, but at the end of the day it’s not what makes you look fit.

[@Okarkar]

I have had knee surgery and they removed a good chunk out of cartilage, can anyone please suggest an alternative to squats and other knee heavy exercises in the 7 minutes workout? its really killing me I cant do most programs cuz they all have workout that would break whats left of my knee

[@varunnrao3276]

Hey can any one tell me how to co-ordinate breathing with this?

[@michaeltj8722]

Is it good for doing this workout for everyday straight??

[@begaudvalentin8848]

Super great workout 🏋️ but just missin the last part for the side plank on the other side. Otherwise it’s greaaaaaaat!! 😜

[@najo2852]

before workout,should i do streching?

[@hp3968]

Let me go on record to say, I saw this today and did it as well. For someone recovering from a hernia surgery and a pretty dormant desk job this brought about a good sense of pain. About 2 hours after the drill the soreness will set in and your body exactly lol back at you. The trick is to consistently do this without a break each day even if this is done just once. Also, this is a great routine for people experiencing gym anxiety and fearing working out due to whatever personal reasons (trust me, I know how that feels). 7 mins (or 15 mins) to do this entire thing at your sweet pace, DO IT. Thanks for the valuable video.

[@Afett111]

Just did this for the first time recovering from an injury and I was sweating. Couldn't do the our last two exercises to do a shoulder injury but I will be doing this regularly until I'm back where I'm supposed to be.

[@almancoolguy]

any update? How's it working?

[@m.usamausman]

Doing it EVERY DAY.

[@user-ur7rw3zg6k]

What is the thing called the one he is wearing under his shorts??

[@cyrilcomaty4878]

This workout comes from an app called 7 minute workouts

[@louisgonzalez6016]

Bob Bob was wandering which one? because there's alot of them on the Google play store

[@cyrilcomaty4878]

Louis Gonzalez it's green with a white seven

[@abbasanwar604]

fBob 0l Bob

[@saiaravinth4269]

Bob Bob it's lumowell

[@logger22]

I recomend doing this 3 times. 21 min workout. Becuase this will only burn 40-60 calories if only done once

[@sachinbalakrishnan7677]

68 for me😂

[@alansaldanha1698]

Really difficult to do situps especially without using hands for support.

[@primalrefleks]

impressive

[@hgff69]

This whole video is my warm-up for 10mins with extra reps.

[@jhalakshrestha6189]

I thought it was going to be pretty easy ,, but it is pretty hard....... but really great workout...😊😊😁😁

[@barrymccaulkiner7092]

What changes has everyone noticed after doing this for a while? The most noticeable change I've noticed for myself is my endurance has increased. Push ups especially, the most I can do so far is 24 within the 30 seconds.

[@jmiles018]

Hi there! I'm trying this out too and just started with it. How was it after the endurance increase does it shows some weight loss?

[@samplays5541]

​@@jmiles018it's helpful when your trying to lose some body fat as long as you also eat healthy foods

[@unintentionallydramatic]

Okay. Word of advice: Do the ground slap at the end. Shout if you can. It helps!! 😁

[@nabeelmohamed4098]

really efficient

[@SuperMarlborored]

any diet? information?

[@anp9210]

how many calories did it burn in 7 min ?

[@Stanleyhamer]

Depends on your fitness goals whether it can be considered most efficient.

[@aniruddhachourasia6057]

Can i do it twice a day?

[@MrJusticeleague20]

Is there any a warm up before doing this??stretches?

[@taoist32]

Rommel Lubon No stretching before working out. Always stretch after working out. Do a warm up such as walking on a treadmill or doing full dynamic warm ups you can search up online or on KZbin.

[@QuangMinh-gy4ie]

great

[@tugstugstugs1]

Good daily workout, my friends

[@simonwang4389]

will this build muscle?

[@dartmouth69]

so if i do this every day i should get back in shape ?

[@jyotsnakumbhani5174]

Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from *Next Level Diet* contains delicious and nutritionally rich foods your body, brain and heart will love. It's definitely worth trying.

[@saiaravinth4269]

Does this actually help for weight reduction?

[@rosihantu1]

The longest 7 minutes of my life

[@micheldecrop3229]

go on, they will get shorter and don't quit!

[@saadahmed4382]

My weight is around 115kgs i.e around 255 lbs By doing this work out in how much time I can loose around 40 kgs i.e 88-90 lbs?

[@charruaporelmundo]

How many sets?

[@jktbali]

I like him. No blabbing - just workout!

[@zainabbas3635]

is this exercise good for skinny guys because we dont wont to burn calories

[@ind.p]

ok... add to play list 😁

[@budhachandrayumkhaibam6079]

running in place so hard when you don't wear underwear

[@Sparksishere]

Loool

[@henninghornafrantzien6476]

Lmao

[@hisseinguiagoussou1901]

😂

[@arjungautam2795]

Is that push up all good?

[@chandakmanish04]

this is really great I could feel difference in me 3 weeks only...

[@ThePremExperience]

Bro are still continuing with it? And what is your experience

[@jmiles018]

@@ThePremExperience asking the same question. No replies from them though

[@jank9979]

If you hate the ads that they've put in the video, then fast forward the video almost to the end and let it play out normally, then press the rewatch icon and then you can do the workout without the ads.

[@omri9982]

Does this target all of your muscles

[@alanmotiongraphics]

How Often is this to be done ?

[@ayushigandhi3842]

Starting a two round routine from today. Did 1 round routine for a week. Why is it feeling even more difficult today? Just completed the first round

[@StaraX95]

Ayushi Gandhi You need to recover your muscles

[@JuandelaCruz001]

I usually go outside to workout so I downloaded this and I replaced sit-ups with burpees. Ooohhh boy. . .