7-Minute Workout

12-week starter plan

Short sessions, 3 to 5 days a week.

1. Week 13 days: 1 circuit of 12 moves, 30 seconds each with 10 seconds rest
2. Week 23 days: 1 circuit of 12 moves, 30 seconds each with 10 seconds rest
3. Week 33 days: 1 circuit of 12 moves, 30 seconds each with 10 seconds rest
4. Week 43 days: 1 circuit of 12 moves, 30 seconds each with 10 seconds rest
5. Week 54 days: 2 circuits of 12 moves, 30 seconds each with 10 seconds rest
6. Week 64 days: 2 circuits of 12 moves, 30 seconds each with 10 seconds rest
7. Week 74 days: 2 circuits of 12 moves, 30 seconds each with 10 seconds rest
8. Week 84 days: 2 circuits of 12 moves, 30 seconds each with 10 seconds rest
9. Week 94 days: 3 circuits of 12 moves, 30 seconds each with 10 seconds rest
10. Week 104 days: 3 circuits of 12 moves, 30 seconds each with 10 seconds rest
11. Week 114 days: 3 circuits of 12 moves, 30 seconds each with 10 seconds rest
12. Week 124 days: 3 circuits of 12 moves, 30 seconds each with 10 seconds rest

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Free Approximate UK prices.

• A chair and wall
• A mat
• A free timer app

Frequently asked questions