A World Of Workouts: a Walk Through the Official 7-Minute Workout App

One thing you'll never hear me say is, "Don't get me started." Well, maybe about some things, but with exercise, please get me started! My life's work is to motivate as many people as I can to exercise, so engage me in a conversation about it, and I'll be looking for a convert. When we conceived the idea for the Official 7-Minute Workout App, my goal was to create a "virtual trainer" that made exercise accessible for a broad range of people. We also wanted to make it applicable to real life, one in which access to a gym isn't always possible. An interesting phenomenon happened when we were creating the app that showed it really does have potential to convert and fit into everyday life.

For the app, we videotaped me performing its 36 exercises -- and soon to be 72 -- to demonstrate proper form and serve as a guide as you exercise. I don't normally hang out on movie sets, so I didn't realize that it takes a village to film a video, from sound engineers to camera operators, lighting, art direction and more. I expected to have a captive audience as I performed my Spiderman pushups and triceps dips, but what I didn't expect was a captivated audience. When we had breaks I thought they'd leave the set to have a coffee or make a phone call, but instead they were interested in trying the exercises and learning more. During the 18 hours of filming, I performed approximately 1,000 repetitions. Every wall sit and one-legged squat repetition was worth it because it was evident that this app had the potential to reach one of our desired target audiences: the reluctant exerciser. One of the many features I love about this app is its flexibility and potential, which can appeal to everyone from the experienced fitness buff to the reluctant exerciser.

There's so much more to this app than a seven-minute exercise routine, so I'd like to walk you through the three main workout options. The variety it offers has a lot of potential for you to mix and match depending on your time and workout objectives. Always check with your physician before starting an exercise program.

Pre-set workouts: At the main menu, the first option is the eponymous 7-Minute Workout. It was the workout that I put together for a journal article on the benefits of short, high-intensity workouts. It's a great workout because it follows the high-intensity design sequence of total body, lower body, upper body and core exercises, making it safe, effective and efficient when used as directed. It's the gateway to a world of exercise variety. Under "Workout Library" there are 19 pre-designed routines ranging from 7 to 32 minutes, and depending on how you're feeling that day or your fitness level, you can choose an easy, moderate or hard routine. When we created the app, we videotaped me performing the initial 36 unique movements. As I travel across the country talking about the app, people are pleasantly surprised to learn there are so many workouts beyond the 7-minute one, and even the most advanced fitness enthusiast can find a challenging workout.

Make-your-own: There's a reason why buffets are popular: You can choose what you like while passing up what doesn't appeal to you. We all have different tastes from the food we eat to the exercises that work best for us. To create "My Custom Workouts" under "Workout Library," the app will walk you through the library of exercises and you can check what you like. When the workout is created, it maintains the integrity of the high-intensity workout design sequence (total body, lower body, upper body and core) to make it safe, effective and efficient, when used as directed. While some love high knees to kick off their workout and get their heart going, others are happy to give it a "thumbs down" and opt for another total body option.

Smart workout: Think of this option as a motivating personal trainer who happens to fit into your back pocket. It's clever because it learns your preferences and stores that information to give a close-to-ideal workout for you. You plug in your current fitness and motivation levels, and it deliberately chooses appropriate exercises, circuits and rest intervals. I didn't just sweat and eat bananas creating this app, but learned some math as well. With all the exercise permutations, there are close to 1,000 workout combinations. The algorithm will plan the workout, and based upon your post-workout feedback will adjust it to get as close to perfect for you as possible. That's exactly what a great personal trainer will do -- ensure that you hit your "sweet spot" of discomfort where you're pushing yourself, but afterwards feel great and want to come back for more. It "learns" how you feel to adjust the workouts to keep you motivated. It wants you to come back again!

The app now is available for Apple Watch and has recently been enhanced to work with Apple's Health app. This gives the option for the 7-Minute Workout App to pull data, which enhances the Smart Workout feature.

Variety is the spice of life. When we devised this app, I wanted it to be a solution -- for when you don't have access to a gym -- as well as a converter for those who want an entryway to exercise with a progression path. I have many fitness goals, but a very important one is to motivate as many people as I can to come along on the 7-Minute Workout journey.

Chris Jordan, MS, CSCS, NSCA-CPT, ACSM HFI/APT, is the Director of Exercise Physiology at Johnson & Johnson's Human Performance Institute. He designed and implemented the movement/exercise components of the Corporate Athlete Course, including the widely-known 7-minute workout, and is responsible for the development and execution of all corporate fitness programming. As an experienced international keynote speaker and performance coach, he trains hundreds of corporate executives of FORTUNE 500 companies each year. Chris is a Certified Strength and Conditioning Specialist and Certified Personal Trainer through the National Strength and Conditioning Association and a Certified Health Fitness Specialist and Advanced Personal Trainer through the American College of Sports Medicine, and a Certified Performance Enhancement Specialist through the National Academy of Sports Medicine. He co-authored the peer-reviewed article "High-Intensity Circuit Training Using Body Weight" in the American College of Sports Medicine's Health & Fitness Journal, which led to the Gretchen Reynolds' blog "The Scientific 7-Minute Workout" in The New York Times and generated significant media coverage. Chris has been interviewed about the workout by ABC World News with Diane Sawyer, NPR, CNN, Sirius XM's Doctor Show, The Laura Ingraham Show, Men's Journal, Women's Health, Shape, and more.