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In 2013, fitness trainer Chris Jordan published a simple sequence of 12 exercises in a medical journal. It was notable because it combined aerobic and resistance training into a single bout of exercise that lasted just seven minutes. “As body weight provides the only form of resistance, the program can be done anywhere,” wrote Jordan, who has a master’s degree in exercise physiology from Leeds Metropolitan University (now known as Leeds Beckett University).
The original seven-minute workout was based on a training program that Jordan developed as a civilian fitness program consultant for US Air Force personnel stationed in Europe. Later, while training executives at what is now the Johnson & Johnson Human Performance Institute in Orlando, Florida, he fine-tuned the exercises into what he called a “hotel room workout” for the busy executives who complained they didn’t have the time or equipment to exercise while traveling.
Jordan, who is the director of exercise physiology at the institute, said he has never made money on the workout and insisted that the Johnson & Johnson Official 7 Minute Workout app be free of charge. “Many people cannot afford to buy a dumbbell or go to a gym,” Jordan said. “As time goes by, I’ve felt a greater desire and passion around making exercise as accessible as possible to as many people as possible.”
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To get the most out of the workout, do each exercise at a relatively high intensity but go at your own pace.
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