January 1st, 2018, hung over from New Year’s Eve, I started doing the 7 Minute Workout.

For those unfamiliar, the 7 Minute Workout is a series of 13 exercises that are done for 30 seconds each with a 10 second break in between.

I’m still unsure where the name “7 Minute Workout” came from as the whole circuit totals 8.5 minutes.

Fast forward 6+ months later, I am still doing the workout every. single. day.

I’ve also been tracking how many repetitions / how much time I spent doing the exercises and wanted to share what 6 months of the 7 Minute Workout looks like.

For anybody that tries to call out my numbers, keep in mind that there were a few days where I ran the full circuit twice instead of just once ;)

By the numbers, things stack up pretty nicely:

  • 6,840 Jumping Jacks
  • 1 hour 32 minutes of Wall Sits
  • 2,904 Push Ups
  • 3,621 Crunches
  • 3,611 Step Ups to Chair
  • 3,092 Squats
  • 3,955 Dips
  • 1 hour 32 minutes of Planks
  • 11,240 High Steps
  • 2,476 Lunges
  • 1,667 Push Ups with Rotation
  • 1 hour 32 minutes of Right Side Planks
  • 1 hour 32 minutes of Left Side Planks

All of this was accomplished in less than 10 minutes [most] days and has helped me to easily obliterate my [goal of doing 1,000 reps of body weight exercises per month][goal]!

I’m not spending a dime on a gym membership and am looking and feeling great. Big photo reveal will be after a full 12 months, but I can tell ya that the results have been enough to get my wife to give it a go for the month of July.

Or maybe it’s the fact that I won’t stop asking her to check out my biceps ;)