The Scientific 7-minute Full Body Workout is a kind of High Intensity Interval Training (HIIT). It is a sequence of 12 exercises, each performed for 30 seconds followed by 10 seconds of switching time. Here is the list of exercises:

1. Jumping Jack
2. Wall Sit
3. Push Ups
4. Crunches
5. Step Up
6. Squats
7. Tricep Dips
8. Plank
9. High Knees
10. Lunges
11. Push Ups With Rotation
12. Side Plank

You should consult your physician before starting 7-min workout, if you have been inactive for sometime or overweight/obese or have chronic condition. We typically recommend to reserve few weeks or first month for warmup. During this time you should gradually increase the difficulty level, say, 5 in the beginning to 8 at the end of first month. Start with 1 circuit, and note the peak Heart Rate (HR) recording during the workout. The peak HR must be below your maximum HR (HRmax) with some margin. If you dont have watch or anyother way to record your HR, then listen to your heart and body. Do not push yourself to extreme if you are not a professional athlete.

One must install 7Top watch app and 7Top phone app. Both are used together for the best outcome. Typically, the watch version is used during the workout for reps counting and music timer, whereas the phone version is used for settings, viewing data records, summary, analysis etc. You may use the phone version of 7Top and carry out the workout even without watch. However, you would miss the analytics part.

One can carryout the 7-min workout with the 7Top watch version. There is no need of having phone in the vicinity. With phone, the 7Top watch version would run with settings of previous session, or the default session if played for the first time. Few basic settings like number of circuits and the interval duration between circuits can be configured in the watch app itself, just before pressing START button. Remember that any change in settings on he watch app overwrites the one set by phone.

PS: You may not need bluetooth earphone with watch if you are carrying out workout in a quite room. However, bluetooth earphone is recommended if your workout place is somewhat noisy.

Yes. You must follow the recommended way of exercising for reps counting. Any deviation from the recommended way may result in erroneous analytics.

Yes. We have recommendation for each exercise. And in some cases 7Top app supports multiple ways also. Please refer Help section in the Workout screen on 7Top phone app.

The scientific 7-min full body workout sequence has been introduced by the sports scientists B. Kilka and C. Jordan of Human Performance Institute, Orlando, USA. The exercises, their order and duration have been choosen scientifically. As 7Top is meant specifically for the 7-min workout, we do not allow changin sequence and duration of the exercises. One may however use the forward and rewind buttons for altering the sequnce. But that is highly inconvenient.

We'll soon release a separate workout app wherein user can create a customized workout sequence as per his/her own requirements.

Keeping record of the 7-min workout sessions in form of repetitions and heart rate are the key features which empower users to set their goals, analyse their progress and take informed decision.

Typically actual reps and the reps counted by app may differ by 1. Please report to us if the difference is large.

Typically 2 to 5 minutes is the recommended duration between the circuits.

7Top offer few options to select for interval duration. We believe that these options are enough, and as per general recommendaions.

7Top is dedicated for the scientific 7-min full body workout. It does not offer any other workout sequence.

The scientific 7-min fully body workout offers maximum health benefits with minimal investment on time and equipments.

It can easily be accommodated in today's fast paced daily routine. 'Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.

The 7-min workout uses body weigth as resistance. Hence it can be carried out at home or in hotel room while on travel, with just a chair, a wall and a yoga mat.
It helps in reducing body fat, and improving endurance, muscular fitness and insulin sensitivity.

'Reference: B. Klika and C. Jordan, "HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment", ACSM’s HEALTH & FITNESS JOURNAL, Vol 17, No 3, 2013.

The 7-min workout is a set of twelve exercises in a predefined sequence. Each exercise is performed for 30 seconds with switchover time of 5 to 10 seconds between two exercises. One complete circuit lasts for nearly 7 minutes.

There are three exercises each for full body (FB), lower body (LB), upper body (UB) and core (CO). The exercises are arranged in a sequence such that each body part is targeted one after other. The sequence goes like this: FB->LB->UB->CO->FB->UB->...

1. Jumping Jack (FB)
2. Wall Sit (LB)
3. Push Ups (UB)
4. Crunches (CO)
5. Step Up (FB)
6. Squats (LB)
7. Tricep Dips (UB)
8. Plank (CO)
9. High Knees (FB)
10. Lunges (LB)
11. Push Ups w/ Rotn (UB)
12. Side Plank (CO)

Reference: B. Klika and C. Jordan, "HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment", ACSM’s HEALTH & FITNESS JOURNAL, Vol 17, No 3, 2013.

It is a set of twelve exercises in a predefined sequence. Each exercise is performed for 30 seconds with switchover time of 5 to 10 seconds between two exercises. One complete circuit lasts for nearly 7 minutes. There are three exercises each for total body, lower body, upper body and core. The 7-min workout uses body weigth as resistance. Hence it can be carried out at home or in hotel room while on travel, with just a chair, a wall and a yoga mat. It helps in reducing body fat, and improving endurance, muscular fitness and insulin sensitivity.

'Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.

'Reference: B. Klika and C. Jordan, 'HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment', ACSM’s HEALTH & FITNESS JOURNAL, Vol 17, No 3, 2013.'

If this is your first and the only workout routine, then you must give 3 months time before seeing its benefits. Increase the difficulty level gradually from 5 to 8 on a scale of 10, during first month. Your body must be trained first to carry out the high intensity interval training.

As you increase the intensity you may feel difficulty in breathing towards the end. Recovering from that state would improve every week, as you progress with the workout. There would be a time when you would fully recover your breath within 2 minutes after completing the workout. That is the indication of your readiness for the 2nd circuit in continuation. Likewise you woud know when to start doing 3 circuits in continuation. Keep interval duration of 2 to 3 minutes between circuits.
Peak heart rate and recovery heart rates (1 min and 2 min) are the excellent metrics to watch your progress. With training, the peak heart rate during the workout would come down. This indicates that your body is getting trained. A reasonably active person can complete first circuit without crossing training zone 4. 4And may hit training zone 5 for short duration in the second circuit.

2 or 3 circuits in continuation for 3 to 5 days in a week is recommended for health benefits.

You should try to attain difficulty level of 8 on scale of 10. If you have been inactive for sometime or overweight/obese, then you should begin with the difficulty level of 5 on a scale of 10. Increase the difficulty level gradually to 8.

A reasonably active person can complete first circuit without crossing training zone 4. And may hit training zone 5 for short duration in the second circuit. If you have recently included workout in your routine, then try to operate in training zone 3 for few days and increase the intensity level gradually as your body adapts to the routine.

Your body will give you signal when it gets ready to take more exertion. Decrease in the feeling of exertion at the end, and quicker recovery after the workout are the easy to observe indicators.

Gradual increase in the number of circuits is recommended. Move gradually from 1 to 2, spend time with 2 circuits till you feel comfortable in switching to 3, and so on. Recommended interval duration between the circuits is 2 to 3 minutes.

HRmax is biologically determined, and declines with age. It is the highest number of heart beats per minute (BPM) during maximum physical exertion. It is used as an important indicator for the prescription of exercise intensity. Typically HRmax is estimated as (220 - Age). If you are 30, your HRmax is 190. If you are 50, your HRmax is 170. A revised and more accurate HRmax is (208 - 0.7xAge )

Training zones are classified on the basis of training intensities and the enabler metabolic system for the training. Training zones are defined as a fraction of your maxium heart rate (HRmax).

Training zone 1: 50% to 60% of HRmax
Training zone 2: 60% to 70% of HRmax
Training zone 3: 70% to 80% of HRmax (Aerobic)
Training zone 4: 80% to 90% of HRmax (Anaerobic)
Training zone 5: 90% to 100% of HRmax (VO2max)

It helps in defining right training intensities and the duration for you depending upon your present fitness level and goals.It helps in defining right training intensities and the duration for you depending upon your present fitness level and goals.

Training in a particular zone is carried out to achieve desired results. Your present fitness level and goals decide the training zones you should operate in, and the amount of time you have to spend on each. For example, the exercise is aerobic upto 80% of HRmax. Beyond that it becomes anaerobic due to change in metabolic system. You may be in Training zones 5 multiple times for short duration, and spend comparatively large amount of time in zones 4 and 3.