I just finished a Scientific 7 Minute Workout. It was challenging and I got the heart rate going up and worked up a bit of a sweat because I went for maximum reps in the short amount of time. According to a New York Times article that was published recently, doing a scientifically researched 7 minute workout through a high intensity interval training can be enough to raise or keep your fitness levels up. In essence, it allows you to get the maximum result with the least amount of effort – in all of 7 minutes a day.
Some perfect use cases are if you’re travelling and can only squeeze in a quick workout in your hotel room or if you’re an absolute beginner and need something structured, easy to use in order to stay active.
Upon finishing my workout, I had a thought – Everybody has at least 7 minutes of downtime a day – so there really is no excuse to not squeeze in a quick workout.
Enter: The Endloop Systems team led by brothers Ken and Garry Seto with their Scientific 7 Minute Workout App. Upon reading the NYT article, they quickly set out to put out an app that captures the 12 different movements and exercises that comprise of the 7 minute workout.
The 12 exercises / movements are:
- Jumping Jacks
- Wall Sit
- Push ups
- Abdominal Crunch
- Chair Step-up
- Air Squat
- Tricep dip on Chair
- High Knees
- Push up & Rotation
- Side plank
It’s a relatively simple app, but don’t let that deceive you. It has certain promising features such as streaks to keep you engaged and social integration that highlights your completing a workout. I can see how they can bring in app social feeds of other users or leverage other fitness platforms like Fitocracy to keep track of their workouts (if they have an API to allow for something like that)
What could be next for the app?
Some other things that I’d like to see in future updates are audio cues of what the next workout is. Perhaps some reminders via email or app notifications to get my workout in might be useful in keeping the app top of mind.
It seems they have the core experience down, but similar to the habit tracking app, Lift, they can take a page from them as well and add some simple social features such as a feed of other 7 minute workout users.
What would be really cool is if they allow for substitutions for harder movements if the equipment and space is available. For instance here’s a list off the top of my head in terms of what could be good substitutions that could be swapped out and saved for future 7 minute workouts:
- Double Unders (jump rope) for jumping jacks
- Sun Salutations for Wall Sits
- Burpees or different variations of push-ups (military, hands removed, clapping etc) for push ups
- V-ups, knees to elbows, toes to bar, Beach scissors for abdominal crunches
- Elevated tricep dip (putting legs on chairs for greater range of motion) or ring dips for Tricep dip on chair
Allowing for that sort of customizability would be pretty rad as doing the same routine over and over can get pretty boring quick. If social features are implemented, it would be cool to be able to load up other people’s customized minimalist 7 minute workouts as well. Along the same vein, having a randomized “shake” to get a workout from other people in a public database would be pretty cool.
For all it has going for itself, Scientific 7 minute workout app definitely has a place in my “Fitness” folder on my iPhone as a backup for those instances where I just don’t have the time to head to my CrossFit gym. I still think it can go a long way in terms of landing a coveted spot on my home screen.