{"id":26448,"date":"2021-08-30T19:25:16","date_gmt":"2021-08-30T19:25:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26448"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-min-workout-calories","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/","title":{"rendered":"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#What_Is_The_7-Minute_Workout\" >What Is The 7-Minute Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#How_Many_Calories_Do_You_Burn_With_The_7-Minute_Workout\" >How Many Calories Do You Burn With The 7-Minute Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#What_Are_The_Pros_And_Cons_Of_Doing_7_Minute_Workouts\" >What Are The Pros And Cons Of Doing 7 Minute Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Pros\" >Pros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Cons\" >Cons<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Fitness_Tips_For_Busy_People\" >Fitness Tips For Busy People<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Get_Your_Workout_Out_Of_The_Way_In_The_Morning_Before_Starting_Your_Day\" >Get Your Workout Out Of The Way In The Morning Before Starting Your Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Track_Your_Training_And_Diet\" >Track Your Training And Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Incorporate_Physical_Activity_Into_Your_Day\" >Incorporate Physical Activity Into Your Day\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Choose_Workouts_That_You_Enjoy\" >Choose Workouts That You Enjoy\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Get_Fitness_Buddies_To_Keep_You_Accountable\" >Get Fitness Buddies To Keep You Accountable<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">No matter how busy your days are, you can probably spare 7 minutes for a workout. Coincidentally, there&#8217;s a workout that&#8217;s exactly 7 minutes long, science-based, and, apparently, good enough to count as a full-day workout. Initially popularized by the New York Times, this <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">workout<\/a> is about doing 12 exercises in quick succession whenever you can spare time each day. On the surface, it seems like a great idea and potentially effective workout for beginners and busy people. Let&#8217;s take a closer look at the 7-minute workout, how it works, how many calories it burns, and everything else you need to know.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=7_Minute_Workout_Calories_Burned\"><img decoding=\"async\" class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_7-Minute_Workout\"><\/span><b>What Is The 7-Minute Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-Minute Workout is an exercise that was published in ACM&#8217;S Health and Fitness Journal by experts at the Human Performance Institute in Orlando. It was created in 2013, comprises 12 bodyweight exercises, and constitutes a high-intensity interval training (HIIT) circuit (<\/span><a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/09\/19\/7-minute-workout-download\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how it works:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform the <a href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\">exercises<\/a> one right after another for 30 seconds each. Usually, this is long enough to get 15-20 repetitions of each exercise done. You get 10 seconds of rest between sets. You&#8217;re not limited to one circuit of the workout, and you can do 2-3 rounds depending on how much time you have available.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises included in the 7-minute workout are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full body &#8211;<\/b><span style=\"font-weight: 400;\"> jumping jacks, step-up onto a chair, high knees\/running in place<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper body &#8211; <\/b><span style=\"font-weight: 400;\">push-up, tricep dips on chair, push-up, rotation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core &#8211;<\/b><span style=\"font-weight: 400;\"> abdominal crunch, plank, side plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower body &#8211;<\/b><span style=\"font-weight: 400;\"> waist sit, lunge<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because this workout condenses an entire <a href=\"https:\/\/betterme.world\/articles\/5-day-dumbell-workout\/\">exercise program<\/a> into 7 minutes, it is quite intense. The exercises are challenging, and you do them one after the other with only very short breaks in between. It also works several muscle groups, including your core, arms, legs, glutes, and back.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-butt-workout\/\">Resistance Band Butt Workout: 13 Effective Moves To Build Muscle<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\"><img decoding=\"async\" class=\"aligncenter wp-image-32603 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1024x576.jpg\" alt=\"7-minute workout calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_You_Burn_With_The_7-Minute_Workout\"><\/span><b>How Many Calories Do You Burn With The 7-Minute Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the findings of a study by researchers at the University of Wisconsin, La Crosse, you&#8217;ll burn about 105 calories during the 7-minute <a href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\">workout<\/a>. The study involved exercisers completing a 20-minute bodyweight circuit workout using the same 20-seconds-on, 10-seconds-off setup used in the 7-Minute Workout. The participants burned an average of 15 calories per minute, this translates to 105 calories for 7 minutes (<\/span><a href=\"https:\/\/acewebcontent.azureedge.net\/certifiednews\/images\/article\/pdfs\/ACE_TabataStudy.pdf?utm_source=Rakuten&amp;utm_medium=10&amp;ranMID=42334&amp;ranEAID=je6NUbpObpQ&amp;ranSiteID=je6NUbpObpQ-YEy36HXA0mbA09d03TOZ8Q&amp;irclickid=SJK0cA01IxyIToh2vQx9iVURUkBW7R21JWQeyE0&amp;irgwc=1&amp;utm_source=Affiliate&amp;utm_campaign=12960&amp;clickid=SJK0cA01IxyIToh2vQx9iVURUkBW7R21JWQeyE0&amp;utm_content=Online%20Tracking%20Link_984595&amp;utm_medium=Impact&amp;utm_channel=Affiliate_Marketing\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this is a general figure that may not apply equally across the board. How many calories you can burn depends on a few factors, including (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight &#8211; <\/b><span style=\"font-weight: 400;\">the more you weigh, the more calories you burn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intensity &#8211;<\/b><span style=\"font-weight: 400;\"> harder exercises like high knees and jumping jacks burn more than easy ones like standing planks.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age &#8211;<\/b><span style=\"font-weight: 400;\"> your calorie expenditure reduces as you age because of a reduced level of physical activity.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gender &#8211;<\/b><span style=\"font-weight: 400;\"> men tend to have higher basal metabolic rates than women and can generally burn more calories.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\"><img decoding=\"async\" class=\"aligncenter wp-image-32602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1024x576.jpg\" alt=\"7-minute workout calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Pros_And_Cons_Of_Doing_7_Minute_Workouts\"><\/span><b>What Are The Pros And Cons Of Doing 7 Minute Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aside from the 7-minute workout calorie burn, several pros and cons come with consistently performing the <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">exercises<\/a> in this circuit (<\/span><a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/09\/19\/7-minute-workout-download\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pros\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s time-efficient. You can squeeze in this workout during your lunch break or before you go to work.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You don&#8217;t need any equipment except a chair and enough space for exercises like high knees, jumping jacks, and step-ups.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0It doesn&#8217;t require any change in your current workout routine. You can do it with your regular strength training or cardio workouts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s challenging enough to get you results but safe even for beginners.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It can help you lose body weight and body fat, particularly subcutaneous fat (just beneath the skin).\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Cons\"><\/span><b>Cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The exercises included may not be suitable for everyone (e.g., people with joint problems should avoid step-ups, lunges, and high knees).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may be too intense for some beginners or people recovering from injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can&#8217;t build muscle strength and tone in the seven minutes that you&#8217;re doing this workout. It takes several weeks to do so (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may not be as good as other workouts (longer workouts, more resistance exercises) at helping develop strength and power, sport-specific endurance, and sport-specific performance.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\"><img decoding=\"async\" class=\"aligncenter wp-image-31450 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267-1024x576.png\" alt=\"6-week challenge workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4267.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fitness_Tips_For_Busy_People\"><\/span><b>Fitness Tips For Busy People<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many of us have little or no time for a <a href=\"https:\/\/betterme.world\/articles\/3-day-workout-plan-female\/\">traditional workout<\/a>. Given the demands of family, work, and school, the thought of spending time at the gym or outside jogging can seem like a fantasy. But even the busiest people can find ways to stay fit by changing their daily routine. Here are some helpful tips:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Your_Workout_Out_Of_The_Way_In_The_Morning_Before_Starting_Your_Day\"><\/span><b>Get Your Workout Out Of The Way In The Morning Before Starting Your Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By <a href=\"https:\/\/betterme.world\/articles\/muscle-recovery-time\/\">the time you get home<\/a> from a long day of work or school, it can be challenging to motivate yourself to hit the gym or go for a run. However, if you could find at least 30 minutes in your morning before you have even started your day, that time would belong to you and only you. You wouldn&#8217;t need to worry about finding childcare for your kids because they\u2019re still sleeping, and no one else is up yet. Once everyone else starts their day, your workout will already be done.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Track_Your_Training_And_Diet\"><\/span><b>Track Your Training And Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to fall away from a <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">workout plan<\/a> if you don&#8217;t record your progress. Tracking can help with your weight loss journey (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5568610\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Consider tracking your daily activity using an app that counts steps taken, calories burned, etc. Not only will this help you know exactly how much work you&#8217;ve done and what still needs to be done, but it also keeps the momentum going and helps motivate you in the future.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"7-minute workout calories\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Physical_Activity_Into_Your_Day\"><\/span><b>Incorporate Physical Activity Into Your Day\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Instead of taking the elevator, try using the stairs instead. Not only will this save some time, but it will also help get your heart pumping and burn some calories at the same time, which is great for busy people who work long hours since they&#8217;re not likely to find much time for a workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4626000\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). There are many more ways to incorporate short bursts of activity into your day, including doing a 7-minute workout whenever you get the chance.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">7-Day Workout Plan For Weight Loss To Try Today!<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Workouts_That_You_Enjoy\"><\/span><b>Choose Workouts That You Enjoy\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may feel like every time you find free time, you only want to do one thing &#8211; sleep. This is a normal reaction for many of us, but taking the time to exercise can help you feel better and get rid of any cortisol accumulation from stress at work or school. The key is to choose workouts that allow you to have some fun, whether it means dancing with your kids in the living room, going on a hike with friends, doing a workout video in your bedroom, or finding an awesome fitness class in your area. If you enjoy the workout and look forward to it when you schedule it into your day, then there&#8217;s no reason not to do it!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\"><img decoding=\"async\" class=\"aligncenter wp-image-32554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1024x576.jpg\" alt=\"6-week challenge workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Fitness_Buddies_To_Keep_You_Accountable\"><\/span><b>Get Fitness Buddies To Keep You Accountable<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another great way to <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">stay motivated<\/a> is by getting yourself some support, whether that means working with a personal trainer or finding friends who want to lose weight as well through a fitness club or online community (such as Fitocracy). Sometimes we&#8217;re our own worst enemy when it comes to staying fit, but there&#8217;s nothing like some friendly competition to keep you on track (<\/span><a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/spotlights\/workout-buddy.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-minute <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">workout<\/a> may be a good choice for people who are looking for a non-traditional workout program to follow. It&#8217;s very time efficient (you can do it during your lunch break), and you don&#8217;t need any equipment except your own body weight. However, it doesn&#8217;t allow for building strength or muscle tone, so you need to pair it up with your regular, more intense exercise routine for the best results.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Minute_Workout_Calories_Burned\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/spotlights\/workout-buddy.html\"><span style=\"font-weight: 400;\">3 Reasons to Work Out With a Friend<\/span><\/a><span style=\"font-weight: 400;\"> (2021, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/09\/19\/7-minute-workout-download\"><span style=\"font-weight: 400;\">7 Minute Workout | Download<\/span><\/a><span style=\"font-weight: 400;\"> (2019, acsm.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/acewebcontent.azureedge.net\/certifiednews\/images\/article\/pdfs\/ACE_TabataStudy.pdf?utm_source=Rakuten&amp;utm_medium=10&amp;ranMID=42334&amp;ranEAID=je6NUbpObpQ&amp;ranSiteID=je6NUbpObpQ-YEy36HXA0mbA09d03TOZ8Q&amp;irclickid=SJK0cA01IxyIToh2vQx9iVURUkBW7R21JWQeyE0&amp;irgwc=1&amp;utm_source=Affiliate&amp;utm_campaign=12960&amp;clickid=SJK0cA01IxyIToh2vQx9iVURUkBW7R21JWQeyE0&amp;utm_content=Online%20Tracking%20Link_984595&amp;utm_medium=Impact&amp;utm_channel=Affiliate_Marketing\"><span style=\"font-weight: 400;\">Is Tabata All It\u2019s Cracked Up To Be?<\/span><\/a><span style=\"font-weight: 400;\"> (2013, acewebcontent.azureedge.net)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">Metabolism and weight loss: How you burn calories<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4626000\/\"><span style=\"font-weight: 400;\">Strategies to Increase Physical Activity<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5568610\/\">The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time<\/a> (2017, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>No matter how busy your days are, you can probably spare 7 minutes for a workout. Coincidentally, there&#8217;s a workout that&#8217;s exactly 7 minutes long, science-based, and, apparently, good enough to count as a full-day workout. Initially popularized by the New York Times, this workout is about doing 12 exercises in quick succession whenever you [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":26453,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[125],"class_list":["post-26448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are the \u2605 7-MINUTE WORKOUT CALORIES BURNED \u27a4 worth it? Here&#039;s what you should know about this exercise regimen for people with a busy schedule. Just keep reading!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day?\" \/>\n<meta property=\"og:description\" content=\"Are the \u2605 7-MINUTE WORKOUT CALORIES BURNED \u27a4 worth it? Here&#039;s what you should know about this exercise regimen for people with a busy schedule. Just keep reading!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/yoga-4595164_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1277\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58\"},\"headline\":\"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\"},\"wordCount\":1513,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/yoga-4595164_1920.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">No matter how busy your days are, you can probably spare 7 minutes for a workout. Coincidentally, there's a workout that's exactly 7 minutes long, science-based, and, apparently, good enough to count as a full-day workout. Initially popularized by the New York Times, this <a href=\\\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\\\">workout<\/a> is about doing 12 exercises in quick succession whenever you can spare time each day. On the surface, it seems like a great idea and potentially effective workout for beginners and busy people. Let's take a closer look at the 7-minute workout, how it works, how many calories it burns, and everything else you need to know.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=7_Minute_Workout_Calories_Burned\\\"><img class=\\\"aligncenter wp-image-41517 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The 7-Minute Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 7-Minute Workout is an exercise that was published in ACM'S Health and Fitness Journal by experts at the Human Performance Institute in Orlando. It was created in 2013, comprises 12 bodyweight exercises, and constitutes a high-intensity interval training (HIIT) circuit (<\/span><a href=\\\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/09\/19\/7-minute-workout-download\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here is how it works:\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Perform the <a href=\\\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\\\">exercises<\/a> one right after another for 30 seconds each. Usually, this is long enough to get 15-20 repetitions of each exercise done. You get 10 seconds of rest between sets. You're not limited to one circuit of the workout, and  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\",\"url\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\",\"name\":\"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/yoga-4595164_1920.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are the \u2605 7-MINUTE WORKOUT CALORIES BURNED \u27a4 worth it? Here's what you should know about this exercise regimen for people with a busy schedule. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day? - BetterMe","description":"Are the \u2605 7-MINUTE WORKOUT CALORIES BURNED \u27a4 worth it? Here's what you should know about this exercise regimen for people with a busy schedule. Just keep reading!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/","og_locale":"en_US","og_type":"article","og_title":"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day?","og_description":"Are the \u2605 7-MINUTE WORKOUT CALORIES BURNED \u27a4 worth it? Here's what you should know about this exercise regimen for people with a busy schedule. Just keep reading!","og_url":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1277,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/yoga-4595164_1920.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d022160250f2c15863ce01aa746cbb58"},"headline":"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/"},"wordCount":1513,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/yoga-4595164_1920.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">No matter how busy your days are, you can probably spare 7 minutes for a workout. Coincidentally, there's a workout that's exactly 7 minutes long, science-based, and, apparently, good enough to count as a full-day workout. Initially popularized by the New York Times, this <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">workout<\/a> is about doing 12 exercises in quick succession whenever you can spare time each day. On the surface, it seems like a great idea and potentially effective workout for beginners and busy people. Let's take a closer look at the 7-minute workout, how it works, how many calories it burns, and everything else you need to know.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=7_Minute_Workout_Calories_Burned\"><img class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>What Is The 7-Minute Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The 7-Minute Workout is an exercise that was published in ACM'S Health and Fitness Journal by experts at the Human Performance Institute in Orlando. It was created in 2013, comprises 12 bodyweight exercises, and constitutes a high-intensity interval training (HIIT) circuit (<\/span><a href=\"https:\/\/www.acsm.org\/blog-detail\/acsm-certified-blog\/2019\/09\/19\/7-minute-workout-download\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here is how it works:\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Perform the <a href=\"https:\/\/betterme.world\/articles\/post-workout-stretches\/\">exercises<\/a> one right after another for 30 seconds each. Usually, this is long enough to get 15-20 repetitions of each exercise done. You get 10 seconds of rest between sets. You're not limited to one circuit of the workout, and  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/","url":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/","name":"7-Minute Workout Calories Burned: How To Get The Most Out Of Exercise On A Busy Day? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-min-workout-calories\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/yoga-4595164_1920.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are the \u2605 7-MINUTE WORKOUT CALORIES BURNED \u27a4 worth it? Here's what you should know about this exercise regimen for people with a busy schedule. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26448","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=26448"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26448\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/26453"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=26448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=26448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=26448"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=26448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}