While perusing the top charts of the Apple App Store, I noticed a new paid app known as “The 7-Minute Workout.” Supposedly backed by scientific research, the developers promise a thorough, full-body workout. The exercises are as followed:
- jumping jacks
- wall sit
- abdominal crunch
- chair step-ups
- chair triceps dips
- high knees running in place
- push-ups with rotation
- side planks
Being an avid practitioner of body weight exercises, I decided to give it a shot. I mean if this app reached the top of the app store, they must be doing something right, right? I decided to do a two-week trial run.
Here are my thoughts on 7 Minute Workout
First off, the name of the app is a little misleading. Technically you can do a whole round of each of these exercises (which totals 7 minutes) and be done with it, but the developers recommend that you do at least 2-3 rounds for optimal results. Whoops! I’m going to go ahead and guess that “The 21 Minute Workout” would not sell nearly as well. So you can’t fault them for that too much.
As far as the quality of the actual workout itself, I can say that it will definitely give you a good sweat. Compared to other programs you could do, I would say that your time would be spent more efficiently pursuing other exercise regimens. Depending on what level you’re already at fitness-wise, the 7 Minute Workout might do wonders for you. For beginners and total newbies, I can wholeheartedly say that you will see some results, both in terms of aesthetics and in terms of functional strength. If you’re more intermediate or advanced on your fitness journey, then I would save your $1.99 and do other workout programs.
The 7 Minute Workout is like a high intensity interval (HIIT) workout, but dumbed-down to fulfill the needs of the masses of unfit people who are technologically savvy enough to operate an iPhone but lack the strength to do even one pull-up.
Should you buy it? As I stated earlier, it depends on what level you’re at physically. Beginners shouldn’t fret on paying the app fee, as you will see progress and benefits if you follow the workout 3 times a week and you do at least 3 rounds at a time.
Keep in mind there are many great, free workout resources available at your disposal online. You can even find a free version of this app online (Google is your friend!). Personally, a good no-frills full body workout that I endorse that can kick your ass is the burpee workout.
There is something that the 7 Minute Workout Challenge does that I can commend, and that is the fact that they’re bringing in a new wave of people who are complete fitness amateurs and exposing them to the world of calisthenics. Body weight workouts are the way to go in terms of time, cost, and versatility. With the advent of this app, as well as other programs such as P90X, Insanity, and Crossfit, I can proudly say calisthenics based workouts are becoming mainstream now.
Author Bio: Bill Lee is a body weight workout enthusiast who has been practicing calisthenics for 5 years. Now wanting to empower others about the benefits of body weight exercises, he founded Body Reliance.