top of page

7 Minute AMRAP Workout Review and Alternatives

Updated: Apr 16, 2023

The 7 Minute Workout App has taken the at-home fitness world by storm, but does it work? What are the alternatives and what does a CrossFitter suggest?


Want a 7 Minute AMRAP workout? Check our 7 min amrap workouts below.

7 min amrap workout

What is the 7 Min Workout?


The 7 Minute workout is a scientifically proven workout to burn fat and build muscle to help you lose weight. There are a few different variations but the variation that has garnered popularity for years has been the 7 Minute Workout App which consists of 12 movements.


The 12 exercises in the 7-minute workout target all the body's major muscle groups:

  1. Jumping jacks (total body)

  2. Wall sit (lower body)

  3. Push-up (upper body)

  4. Abdominal crunch (core)

  5. Step-up onto chair (total body)

  6. Squat (lower body)

  7. Triceps dip on chair (upper body)

  8. Plank (core)

  9. High knees/running in place (total body)

  10. Lunge (lower body)

  11. Push-up and rotation (upper body)

  12. Side plank (core)

Depending on how much time you have, you can do the 7-minute workout once, or repeat the whole series two or three times.


What muscles does the 7 minute workout target?


As you can see above some of the exercises are total body, lower body, upper body and core. Within these groups we have the following muscles:

  • Lower body - These are your quads, glutes, hamstring and sometimes your calves too

  • Upper Body - These are your arms (biceps, triceps), chest (pectorals), and shoulders

  • Core - So these will be your abdominals, obliques and your lower back too.

  • Total body - All of the above!


The biggest gap in the 7 minute workout is the upper back or any pulling motion. With the 7 minute workout you won't work your lats or traps at all which is something to bear in mind.


7 minute workout app

In addition to this the 7 minute workout only really focusses on increasing your bodyweight capability and a bit of your cardiovascular capability too, missing out your strength building completely. To increase your strength with any of the major muscle groups you need to add more resistance, like weights, resistance bands etc.


Does the 7 Minute workout work?


If you are a beginner and just starting to workout, the 7 minute workout is a great way to get started. It introduces the major movements well and can work on base strength and some cardiovascular capability.


However if you are trying to replace your exercise you usually do in the gym, I don't think the 7 min workout will do much for you other than maintain your proficiency in those specific exercises. For example if you want to build mass and strength in your chest, the 7 min workout app is not for you.


7 min AMRAP Workouts


AMRAP stands for "as many rounds as possible", and is a popular format for high-intensity interval training (HIIT) workouts. These workouts are 7-minutes long for as many rounds as possible (AMRAP) that you can do at home or at the gym.


7 Min AMRAP Workout 1


Equipment needed:

  • A timer

  • A mat (optional)

The workout:

  • Squat jumps x 10 reps

  • Push-ups x 10 reps

  • Mountain climbers x 20 reps (10 per leg)

  • Burpees x 5 reps

Instructions:

  1. Set a timer for 7 minutes.

  2. Begin the workout by performing 10 squat jumps. To perform a squat jump, stand with your feet shoulder-width apart, bend your knees and lower your hips down into a squat position, then explosively jump up into the air. Land softly back in the squat position and repeat for 10 reps.

  3. Immediately after the squat jumps, perform 10 push-ups. To perform a push-up, start in a plank position with your hands shoulder-width apart, lower your body down towards the ground by bending your elbows, and then push back up to the starting position. Repeat for 10 reps.

  4. Next, perform 20 mountain climbers (10 per leg). To perform a mountain climber, start in a plank position with your hands shoulder-width apart. Bring your right knee up towards your chest, then quickly switch legs and bring your left knee up towards your chest. Continue alternating legs for 20 reps.

  5. Finish the circuit with 5 burpees. To perform a burpee, start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a plank position, perform a push-up, jump your feet back up towards your hands, and then jump up into the air with your hands raised above your head. Repeat for 5 reps.

  6. After completing the burpees, go back to the beginning and repeat the circuit (squat jumps, push-ups, mountain climbers, and burpees) as many times as possible until the timer runs out.

  7. Record the number of rounds completed for future reference and to track your progress.

Tips:

  • Focus on maintaining good form throughout the workout to prevent injury.

  • Take breaks as needed, but try to keep them short to maximize the intensity of the workout.

  • Challenge yourself by trying to complete more rounds each time you perform the workout.

  • If you have any injuries or medical conditions, consult with a doctor or physical therapist before attempting this or any other workout.

7 Min AMRAP Workout 2


Equipment needed:

  • A timer

  • A mat (optional)

The workout:

  • Jumping lunges x 10 reps (5 per leg)

  • Sit-ups x 10 reps

  • Plank jacks x 20 reps

  • Jump squats x 5 reps

Instructions:

  1. Set a timer for 7 minutes.

  2. Begin the workout by performing 10 jumping lunges (5 per leg). To perform a jumping lunge, start in a lunge position with your right foot forward and left foot back. Bend both knees and jump up explosively, switching your legs mid-air so that you land with your left foot forward and right foot back. Repeat for 10 reps.

  3. Immediately after the jumping lunges, perform 10 sit-ups. To perform a sit-up, lie on your back with your knees bent and feet flat on the ground. Raise your torso up towards your knees, then slowly lower back down to the starting position. Repeat for 10 reps.

  4. Next, perform 20 plank jacks. To perform a plank jack, start in a plank position with your hands shoulder-width apart. Jump both feet out to the side, then back to the starting position. Repeat for 20 reps.

  5. Finish the circuit with 5 jump squats. To perform a jump squat, stand with your feet shoulder-width apart, bend your knees and lower your hips down into a squat position, then explosively jump up into the air. Land softly back in the squat position and repeat for 5 reps.

  6. After completing the jump squats, go back to the beginning and repeat the circuit (jumping lunges, sit-ups, plank jacks, and jump squats) as many times as possible until the timer runs out.

  7. Record the number of rounds completed for future reference and to track your progress.

Tips:

  • Focus on maintaining good form throughout the workout to prevent injury.

  • Take breaks as needed, but try to keep them short to maximize the intensity of the workout.

  • Challenge yourself by trying to complete more rounds each time you perform the workout.

  • If you have any injuries or medical conditions, consult with a doctor or physical therapist before attempting this or any other workout.



7 Min Workout Alternatives


As a CrossFit Trainer I can think of many workouts that will burn more calories, build strength and do more benefit that the 7 Min Workout.


Firstly, I will create these workouts with exactly the same resources that the 7 Min Workout app has too so no equipment apart from a wall and somewhere to do tricep dips.


7 Min Workout Alternative 1


7 Minute AMRAP

10 Burpees

15 BW Squats

20 Reverse Lunges


7 Min Workout Alternative 2


For time (Aim for 7 minutes)

100 BW squats

100 Jumping Jacks


7 Min Workout Alternative 3


7 Minute AMRAP

10 Sit Ups

5 Push Ups

10 BW Squats

5 Push Ups

10 Leg Raises

5 Push Ups


Let me know how you got on with your 7 Min Workout Alternatives in the comments below.

Comments


AMRAP Antics 8 week Crossfit Program For Athletes
bottom of page