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The Scientific 7-Minute Workout Plan

4 Weeks / 1 Day per Week / Beginner

2 ratings
The Scientific 7-Minute Workout Plan

The Scientific 7-Minute Workout Plan

4 Weeks / 1 Day per Week / Beginner

2 ratings

The Scientific 7-Minute Workout Plan

4 Weeks / 1 Day per Week / Beginner

2 ratings

Workout Goals

  • Improve Cardio

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Wall
  • Box
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 25 reps, 00:30 rest
1 25 00:30
Quads / Intermediate
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
Chest / Beginner
1 sets, 20 reps, 00:30 rest
1 20 00:30
Abs / Beginner
1 sets, 20 reps, 00:30 rest
1 20 00:30
Quads / Beginner
1 sets, 20 reps, 00:30 rest
1 20 00:30
Quads / Beginner
1 sets, 20 reps, 00:30 rest
1 20 00:30
Triceps / Beginner
1 sets, 20 reps, 00:30 rest
1 20 00:30
Abs / Intermediate
1 sets, 00:00:30, 00:30 rest
1 00:00:30 00:30
Hip Flexors / Very Easy
1 sets, 00:00:30, 00:30 rest
1 -- -- 00:30
Quads / Beginner
1 sets, 20 reps, 00:30 rest
1 20 00:30
Abs / Intermediate
1 sets, 10 reps, 01:00 rest
1 10 01:00
Obliques / Intermediate
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This workout focuses on working at 80% intensity. Each exercise should be performed for 30 seconds, with a 10 second transition in between each exercise. The circuit can be repeated 2-3 times.

Here is the study for this workout: http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout focuses on working at 80% intensity. Each exercise should be performed for 30 seconds, with a 10 second transition in between each exercise. The circuit can be repeated 2-3 times. Here is the study for this workout: http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HI... more

This workout focuses on working at 80% intensity. Each exercise should be performed for 30 seconds, with a 10 second transition in between each exercise. The circuit can be repeated 2-3 times.

Here is the study for this workout: http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

579 person started this plan

Workout Goals

  • Improve Cardio

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Wall
  • Box

2 Review

  • catmarienorman
    over 3 years ago
    #

    Great way to start out slow. I'm so out of shape so one day of exercise a week works for me

  • tullskull
    about 3 years ago
    #

    This is a great workout. I can do it at home or in a hotel room. It i quick, and I can customize it to my level. It is just what I was looking for.

The Scientific 7-Minute Workout Plan

579 person started this plan

Workout Goals

  • Improve Cardio

Equipment Needed

  • Flat Bench
  • Exercise Mat
  • Wall
  • Box