The 7 Minute Workout – The Moves
So, yesterday being my rest day, I figured it was the perfect opportunity to try out the new “Scientific 7-Minute Workout.”  Because it was my rest day, I thought I’d get more accurate results as opposed to doing the 7-Minute Workout after, or on the same day, as a P90X workout.

Again, because I was serious about gathering data on the workout and wanted to get the “real”  Scientific results I made sure;

  1. It was my first workout of the day
  2. I wore my heart-rate monitor and
  3. I had my MotoACTV along for the ride.

Now, I gathered a good bit of data and have a list of pros and cons I found with “The Scientific 7-Minute Workout” but you’ll have to wait until Part 3 of this series to get the review.

This post is a completely bias free post.

I am simply telling you how you should do the workout and providing a video showing all 12 moves along with the workout sheet taken from the New York Times blog.


12 different exercise moves

30 second intervals

80-100% of your physical exertion

10 second breaks between each move


It is important to note that these 12 moves are “stacked” (or ordered) in a specific way and should be preformed in the order shown below.  The moves are stacked such that opposing muscle groups are used while allowing others to rest…so if you’d like to preform at 100% you’d want to do the order exactly as shown.

  1. Jumping Jacks
  2. Wall Squat
  3. Push-Ups
  4. Crunches
  5. Chair Step-Ups
  6. Squats
  7. Triceps Chair Dips
  8. Plank
  9. High Knees
  10. Lunges
  11. Push-Up Side Arm Balance
  12. Side Plank


***I know the video quality is pretty bad, and there are some mean hot spots, but it does the job.***



The Scientific 7-Minute Workout, Ben Wiseman

By Rolando Rodriguez