7-minute workout for beginners and seniors: no floor work
The original 7-minute workout has a lot of floor work: push-ups, crunches, plank, side plank. If you've been inactive for a while, or getting down and back up is hard, that's the biggest hurdle. Build the circuit from standing and chair moves only and you can start the same way: move briefly, rest briefly.
10 moves, standing or seated
All you need is a sturdy chair and a wall.
| Move | Position | Mainly works |
|---|---|---|
| Step jacks | Standing | Legs and shoulders, warm-up |
| Chair squat | Standing in front of a chair | Thighs and glutes |
| Wall push-up | Hands on a wall | Chest and arms |
| Marching in place | Standing | Legs, heart and lungs |
| Standing cross crunch | Standing | Sides and abs |
| Calf raise | Holding a chair back | Calves, balance |
| Arm circles | Standing | Shoulders |
| Seated knee lift | Seated on a chair | Abs and hips |
| Side leg raise | Holding a chair back | Outer hips |
| Seated leg extension | Seated on a chair | Front of the thighs |
Timing to start with
For the first week, try 20–30 seconds of work and 15–20 seconds of rest. If you're too out of breath to talk, slow down. When it feels easier, cut the rest to 10 seconds first, then lengthen the work.
Ten moves at 30 seconds on, 10 seconds off takes about six and a half minutes. Two rounds is about 13 minutes.
Safety first
- Use a sturdy chair without wheels, pushed against a wall
- If your balance is unsteady, hold the chair back for standing moves
- On chair squats, lower only until you lightly touch the seat
- Stop straight away if your knees, back or chest hurt
- If you have a heart or joint condition or haven't exercised in a long time, check with a doctor first
Progress one step at a time
When wall push-ups feel easy, move to push-ups with hands on the chair seat, then knee push-ups. When chair squats feel easy, try squats without the chair. Change one thing at a time.
Do it in Heptick
Heptick's Gentle circuit is these 10 moves. An animated coach demonstrates each one, and you can change work and rest times in Settings.
FAQ
- Can someone in their 70s do this?
- Every move is standing or seated, so your current condition matters more than your age. Hold the chair if your balance is unsteady, and check with a doctor if you have a health condition.
- I have bad knees. Are squats OK?
- Chair squats only go down until you touch the seat, which keeps the knee bend limited. If they still hurt, swap in seated leg extensions.
- I haven't exercised in years and 7 minutes is too hard. What now?
- Start with 20 seconds of work and 20 seconds or more of rest. Finishing comes first.
Start with the Gentle circuit, no floor needed
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