Strength rounds

Seven-minute circuit — article adaptation

1 round · about 7 min each

Inspired by Gretchen Reynolds's Washington Post article (Jan. 9, 2025), describing Chris Jordan's circuit: https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-science-original/ . Our lower-impact substitutions are not the original circuit; no publisher endorsement. Seven minutes is a target, not an automatic timer or a fitness guarantee.

Round 1: No equipment listed. Equipment: Mat or carpeted floor. Equipment: Step or stairs. Equipment: Sturdy chair.

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The rounds

Twelve timed stations

Aim for 30 seconds per station plus 5 seconds to rest or change position (12 × 35 seconds = 7 minutes). Use a separate timer; the player does not automate rest. Take longer breaks when needed. Stop for pain, dizziness or unusual breathlessness.

March in place30 sec
Our lower-impact replacement for jumping jacks.
No equipment listed.
How to do it
Stand tall and march on the spot, lifting your knees and swinging your arms. Hold a chair or counter if you want support.
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Wall sit30 sec
Use a comfortable knee bend; wall access required.
No equipment listed.
How to do it
Lean your back against a wall and slide down until your knees are bent, up to a right angle. Hold.
Find a video
Wall push-up30 sec
Our standing replacement for floor push-ups.
No equipment listed.
How to do it
Stand an arm's length from a wall, hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.
Find a video
Dead bug30 sec
Our controlled replacement for abdominal crunches; alternate sides within the total interval.
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
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Step-up30 sec
Our low-step variation; alternate leading legs within the total interval instead of finishing all repetitions on one side.
Equipment: Step or stairs.
How to do it
Step up onto a low step with one foot, bring the other up to meet it, then step down under control. Lead with the same leg for all reps, then switch.
Use a handrail or wall for balance.
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Bodyweight squat30 sec
Use comfortable depth.
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
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Counter push-up30 sec
Our replacement for chair triceps dips; use a counter that cannot move.
No equipment listed.
How to do it
Hands on a kitchen counter or sturdy table, body in a straight line. Lower your chest toward the edge and push back up.
The surface must not move.
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Plank30 sec
Use a shorter hold or stop when control fades.
Equipment: Mat or carpeted floor.
How to do it
Rest on your forearms and toes with your body in a straight line. Brace your stomach and breathe. Drop to your knees to make it easier.
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March in place30 sec
Our lower-impact replacement for high knees.
No equipment listed.
How to do it
Stand tall and march on the spot, lifting your knees and swinging your arms. Hold a chair or counter if you want support.
Find a video
Supported split squat30 sec
Alternate sides within the total interval; our supported variation.
Equipment: Sturdy chair.
How to do it
Stand beside a chair with one hand on it, one foot forward and one back. Lower straight down a few inches and stand back up.
Find a video
Wall push-up30 sec
Our replacement for push-up with rotation.
No equipment listed.
How to do it
Stand an arm's length from a wall, hands on it at shoulder height. Bend your elbows to bring your chest toward the wall, then push back.
Find a video
Standing side leg raise30 sec
Alternate sides within the total interval; our standing replacement for side plank.
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
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Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.