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In our busy world we all want more for less, and time spent exercising is no exception. We also want to fit things into a very tight schedule.

A good solution is the seven minute workout, a combination of exercises that work together because the effort moves around the body. Doing this as soon as you wake up is a great way to get the blood pumping and make sure you won’t doze off again.  You are at home so no dress code or etiquette, although do consider any downstairs neighbours if you are doing the jumping jacks.

Each exercise should be performed (or held) for 30 seconds, then take a five second break.

  1. Warm up: marching on the spot followed by jumping jacks. Try to land softly.
  2. Legs: Wall Sits – prop your back against a wall and walk your feet away until your thighs are parallel with the floor.
  3. Core: Crunch with correct form.
  4. Legs: Step Up on to a solid chair or the foot of a staircase.
  5. Arms: Triceps Dip. Sit on the edge of a chair with hands on its seat just outside hips. Walk your feet forward, slide your bum down and straighten your arms. Then lower your body by bending arms until elbows are at 90 degrees. Raise and repeat.
  6. Legs: Squats with the right form for you.
  7. Core: Forearm plank – keep that back straight.
  8. Legs: High Knees or ‘running in place’. Keep back straight and raise thighs to parallel with the floor.
  9. Core: Lunges. Keep your head up, knee over toes and engage your core.
  10. Arms: finish with a perfect pushup.

 Try the follow-along videos to help you keep going; there are lots of variations. Once the workout is done, jump in the shower and head for that well-earned breakfast. What a way to start the day!


the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.