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7-Minute Full Body Workout (w/ Video)

I was scrolling through fitness and health Twitter when I came across Dr. Mark Hyman. He specializes in using food as medicine to support longevity, energy, mental clarity, and more. He posted a 7-minute workout that consists of 12 exercises and the only additional thing you need is a chair.

Here at Onthemuv, we love maximizing our time and using it efficiently, especially when fitness goals are involved. When you're strapped for time, this workout is perfect. Just be sure to set aside some extra time if this your first time doing it.

Dr. Hyman is a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine.

Some of the key benefits of this workout Dr. Hyman mentions:

  1. Decrease body fat
  2. Improves insulin sensitivity
  3. Improve V O2max
  4. Improve muscular fitness

My initial thoughts when I first saw this exercise routine was "Looks easy and I have 7 mins. Let's do it!" I filmed the experience for your enjoyment and let's just say it didn't quite take me 7 mins, but I did finish... 27 minutes to be exact. I wanted to make sure I did every exercise to the best of my ability and modified it as needed.

Why It Works

This exercise routine is uniquely designed as a High-Intensity Interval Training (HIIT) workout. HIIT requires you to go as intense as you can for short bursts followed by a quick rest period. You repeat this until all exercises in your sequence are complete. Because of how intense HIIT workouts are, they typically are no longer than 30 minutes.

HIIT workouts are effective because they get your heart rate up, your blood pumping, engages multiple muscle groups, and promotes excess post oxygen consumption. This makes you a calorie-burning machine for the rest of the day. Do this 7 minute HIIT workout in the morning paired with walking while seated with a miniTREAD throughout the day and you'll be more fit than 80% of Americans who do not meet the daily activity guidelines. More importantly, you'll be getting healthy and fit.

The Exercise Sequence 

This 7-minute workout consists of 12 exercises that you complete for 30 seconds each with a 10-second rest in between.


I will admit that this workout can be intense if you're a beginner to fitness and exercise. Always consult with your physician before starting a new exercise routine. Something to note with HIIT workouts is that the ultimate goal you are working towards is completing the sequence in 7 minutes. When you are starting out, it may take you longer to complete, but that's completely fine.

As you get stronger and build stamina, the routine will get easier to do and your time will decrease. Have fun and try your best!

Ready to see this workout in action? Scroll on down.

7-Minute Workout by Dr. Mark Hyman


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