The 7-Minute Classic
12 moves · 30 s each
The workout
The science-backed circuit that went viral for a reason: twelve moves, thirty seconds each, zero equipment.
8 min · 32 kcal
9 min · 41 kcal
10 min · 48 kcal
Workout
One round-
Jumping JacksCardio
25s
15 s rest
-
Wall SitLegs
25s
15 s rest
-
Knee Push-UpsChest
25s
15 s rest
-
CrunchesAbs & core
25s
15 s rest
-
SquatsLegs
25s
15 s rest
-
Arm PulsesArms
25s
15 s rest
-
Forearm PlankAbs & core
25s
15 s rest
-
Jog in PlaceCardio
25s
15 s rest
-
Reverse LungesLegs
15s each side
15 s rest
-
Standing Oblique CrunchesAbs & core
15s each side
15 s rest
-
Dead BugsAbs & core
15s each side
Workout
One round- Jumping Jacks
Cardio
30s
10 s rest
- Wall Sit
Legs
30s
10 s rest
-
Push-UpsChest
30s
10 s rest
- Crunches
Abs & core
30s
10 s rest
-
Step-UpsLegs
15s each side
10 s rest
- Squats
Legs
30s
10 s rest
-
Triceps DipsArms
30s
10 s rest
- Forearm Plank
Abs & core
30s
10 s rest
-
High KneesCardio
30s
10 s rest
- Reverse Lunges
Legs
15s each side
10 s rest
-
Plank Shoulder TapsAbs & core
30s
10 s rest
-
Side PlankAbs & core
15s each side
Workout
One round- Jumping Jacks
Cardio
35s
10 s rest
- Wall Sit
Legs
35s
10 s rest
- Push-Ups
Chest
35s
10 s rest
- Crunches
Abs & core
35s
10 s rest
- Step-Ups
Legs
20s each side
10 s rest
- Squats
Legs
35s
10 s rest
- Triceps Dips
Arms
35s
10 s rest
- Forearm Plank
Abs & core
35s
10 s rest
- High Knees
Cardio
35s
10 s rest
- Reverse Lunges
Legs
20s each side
10 s rest
- Plank Shoulder Taps
Abs & core
35s
10 s rest
- Side Plank
Abs & core
20s each side
In the app, moves that clash with your injuries or missing equipment are swapped automatically.
Keep exploring
Homie Fit Want this as a full plan?
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