You’ve probably seen the app. Or the viral New York Times article from years ago. Maybe you even tried it once in your living room, got bored, and went back to scrolling. But honestly, most people totally misunderstand the 7 minute workout Chris Jordan designed back in 2013. They think it’s a "hack" or some magic bullet for weight loss that lets you skip the gym forever. It isn't. It’s actually a brutal, science-backed protocol called High-Intensity Circuit Training (HICT) that was never meant to be "easy."
Chris Jordan, the Director of Exercise Physiology at the Johnson & Johnson Human Performance Institute, didn't just pull these exercises out of a hat. He and his colleague, Brett Klika, wanted to solve a specific problem: busy people having zero time. They looked at the research on High-Intensity Interval Training (HIIT) and condensed it into a 12-station circuit. It’s fast. It’s sweaty. And if you aren't gasping for air by the end, you’re doing it wrong.
What is the 7 Minute Workout Chris Jordan Designed, Really?
The original concept was published in the American College of Sports Medicine’s (ACSM) Health & Fitness Journal. The goal was to use body weight alone to gain the maximum benefits of exercise in the shortest possible time. No dumbbells. No fancy machines. Just a chair and a wall.
Each of the 12 exercises is performed for 30 seconds, followed by a tiny 10-second rest. That 10 seconds is just enough time to transition from, say, a push-up to a crunch. It isn't enough time to check your phone or catch your breath. Jordan’s sequence is specifically ordered to target large muscle groups in a specific rotation. For example, while you’re doing squats (lower body), your upper body is "resting." Then you move to push-ups, and your legs get a break.
The intensity level? On a scale of 1 to 10, Jordan says you should be at an 8. It’s supposed to be uncomfortable. Basically, you’re trading duration for intensity. If you spend 45 minutes on a treadmill at a light jog, you might burn more total calories during the session, but the 7 minute workout Chris Jordan protocol triggers a higher metabolic response post-workout. It’s about efficiency, not ease.
The Science of 12 Exercises
People often ask why these specific moves were chosen. It isn't random. The list includes:
- Jumping jacks (Total body)
- Wall sit (Lower body)
- Push-up (Upper body)
- Abdominal crunch (Core)
- Step-up onto chair (Total body)
- Squat (Lower body)
- Triceps dip on chair (Upper body)
- Plank (Core)
- High knees running in place (Total body)
- Lunge (Lower body)
- Push-up and rotation (Upper body)
- Side plank (Core)
Jordan’s logic is rooted in "periodization." By alternating between opposing muscle groups, you allow for a very high intensity without hitting a wall of total muscular failure in the first two minutes. You keep the heart rate pegged. You sweat. Your muscles burn. Honestly, the wall sit is usually the part where people realize this isn't a joke. Thirty seconds of a wall sit feels like an hour when your quads are already screaming from jumping jacks.
Why Your "7 Minutes" Might Not Be Enough
Here is the kicker: Chris Jordan himself has often clarified that for optimal health, you might need to repeat the circuit two or three times. Doing it once is better than nothing—way better. But to truly replace a traditional workout, you’re looking at a 20-minute commitment. The "7 minutes" is the minimum viable dose. It’s the "I have a meeting in 15 minutes and haven't moved all day" solution.
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The primary benefit isn't just weight loss; it's insulin sensitivity and cardiovascular health. Research shows that even brief bursts of high-intensity activity can improve VO2 max as much as much longer endurance sessions. But you have to actually put in the work. You can't half-heartedly do three push-ups and expect to see results.
Common Misconceptions and Where People Mess Up
Most people fail because they treat it like a casual stretch. They take 30 seconds to find a chair. They check their emails between sets. If you turn a 7-minute workout into a 15-minute lazy circuit, you lose the "H" in HIIT. High intensity is the engine. Without it, you're just doing a few bodyweight moves.
Another issue? Form. Because you’re rushing to beat the clock, it’s incredibly easy to let your back arch during the plank or to do half-reps on your squats. Chris Jordan emphasizes that quality still beats quantity. If you can only do five perfect push-ups in 30 seconds, do five. Don't do 20 terrible ones that will hurt your shoulders.
Is it for everyone? No. If you have a heart condition or severe joint issues, jumping straight into high-knees and lunges is a bad idea. It’s a demanding protocol. Jordan designed it for healthy individuals who are short on time, but if you’re just starting out, you’ve gotta scale it. Maybe do the push-ups on your knees. Maybe skip the jumping part of the jacks.
The Long-Term Impact of Short Workouts
We used to think that unless you spent an hour in the gym, it didn't count. We were wrong. The 7 minute workout Chris Jordan popularized helped shift the entire fitness industry toward "micro-workouts."
The psychological barrier of "I don't have time" is the biggest killer of fitness goals. Jordan’s routine kills that excuse. You always have seven minutes. Even in a hotel room. Even in your pajamas. That's the real power here. It’s the consistency. Doing seven minutes every day is infinitely better than doing 90 minutes once every two weeks.
The metabolic "afterburn" (excess post-exercise oxygen consumption, or EPOC) is also real. Your body stays in a state of repair and calorie-burning long after you’ve stopped the timer. It’s a physiological "ping" to your system that says, "Hey, we need to be ready for stress."
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Actionable Steps to Get It Right
If you want to actually see results from the 7 minute workout Chris Jordan created, stop treating it like a casual hobby. Treat it like a sprint.
- Download the Official App: There are dozens of knock-offs, but the Johnson & Johnson Official 7 Minute Workout app is free and actually guided by Jordan. It includes videos of him explaining the form.
- Clear the Space First: Don't start the timer and then realize you don't have a sturdy chair nearby. Set up your station. Have your water ready.
- Use a Heart Rate Monitor: If you want to be scientific about it, aim for about 80% to 90% of your max heart rate during the active 30-second intervals.
- Focus on Transitions: The 10-second rest is part of the workout. Use it to get into position, not to rest. The goal is to keep the heart rate from dropping too low.
- Stack the Rounds: If you have the time, do the circuit three times. That 21-minute window is the "sweet spot" for significant fat loss and aerobic gains.
- Don't Forget the Warm-up: While the jumping jacks act as a bit of a primer, if you’re feeling stiff, take two minutes to circle your arms and march in place before hitting "start."
The beauty of this routine is its simplicity, but its effectiveness is entirely dependent on your effort. Chris Jordan gave us the blueprint, but you have to bring the intensity. It's seven minutes of discomfort for a lifetime of better health. Turn off your notifications, find a wall, and start moving.