The easiest full-body workout program I’ve found is The Scientific 7-Minute Workout. It is quick, intense, and suitable for all fitness levels.
Each workout includes 30 second intervals of activity such as jumping jacks, wall sit, push ups, crunches, squats, etc.
Here’s the free iPhone app I use: 7 Minute Workout “Seven.” It is also available on Android. There are many similar apps which all use the same formula.
- NYT article: The Scientific 7-Minute Workout based on research from the American College of Sports Medicine’s Health & Fitness Journal
- Free App: 7 Minute Workout “Seven” for iPhone and Android. This is what I use.
Because all of the exercises use only your bodyweight as resistance, you can do this workout literally anywhere: home, small apartment, office, etc. My colleague Lia and I have even done the 7 Minute Workout together in an empty room at the The Art Institute of Chicago. The one place I haven’t tried it yet is on an airplane, but that’s on my to-do list.
If this workout seems too easy, try doing two or three circuits of it for a 14- or 21-Minute Workout.
I have found The Scientific 7-Minute Workout is a great “Minimum Viable Exercise” to raise my heart rate and help me feel a little bit stronger each day. It is easy for anyone to do. Try it today, and I guarantee you won’t be disappointed.
If you want to try it right now, the easiest thing is this web page (works great on mobile) or this YouTube video which has annoying pop-ups but great explainers.
I first heard about this in The New York Times via my friend Michael Galpert. I titled this post “The Best Easy Workout,” key word easy, in an attempt to attract my friends who might be intimidated by fitness or athletic programs. The exercises are easy to learn and understand, but it does require significant work to complete.
