Are you looking to take your fitness routine to the next level? A new power version of the 7-minute workout, developed by exercise physiologist Chris Jordan, is designed to challenge even the most experienced exercisers. The workout builds on scientific principles that increase strength, power, and endurance.
The process of exercise adaptation makes us more athletic and fit, but it can also contribute to the delayed onset of age-related diseases. To combat this, Jordan created a new 7-minute workout featuring 12 movements that target both upper and lower body muscles. The exercises are designed to be completed at a high intensity, with your effort feeling like an eight on a scale from zero to 10.
To start, warm up with stretching or jumping jacks, then complete as many of each exercise as you can in 30 seconds. Begin slowly and gradually speed up until you’re pushing yourself during each move for the full seven minutes.
If you’ve been doing the original 7-minute workout without gasping, it’s time to level up. Try the power version if you’re looking for a new challenge. Remember to talk to your doctor before starting a new exercise routine and consider seeking guidance from a fitness professional if needed.
Source: https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-advanced-level-up