There was something that inspired me to change when I hit my mid-thirties. I started focusing on nutrition, leaned up, and hit the gym. It has now been over 10 years that I have worked out consistently and have loved (almost) every minute of it. There are two popular frames of reference when it comes to a relatively short workout like the 7-Minute Workout from Dr. Oz:  1. Seven minutes can be a great place to start if you are new to your fitness journey, and 2. Are seven minutes enough if you are further along, more experienced, and already in shape?

Here are several things I learned when I tried the Dr. Oz 7-Minute Workout for the first time:

  1. Even though I have tried many workouts, done group fitness, lifted weights, and ran a Spartan Race, I still lack coordination in some things. I sometimes struggle with simple poses and get left and right mixed up, which means I am sometimes bending, stretching, and holding in the wrong ways. The lesson I learned here is that even a workout that may seem simple on the surface will probably challenge you in some way.
  2. Oz is in surprisingly good shape. Maybe you won’t be surprised, but I was! I thought, “7 minutes can’t be too tough.” However, when you include holding a plank, doing push-ups (even if they’re modified), and having to hold several yoga poses, it starts to get tough. Dr. Oz holds his own and lines out a great routine. If it seems too easy, you can modify and make it more difficult for you. If it’s too tough, again, you can modify and do what works for you until you work up to doing more.
  3. A 7-minute workout to start your day can make a difference. If you’re just getting started on your fitness journey, you can be encouraged that you don’t need to do aggressive or intimidating workouts to see results. If you are at a higher fitness level, consider starting your day with Dr. Oz’s 7-Minute Morning Workout and then continue to your usual gym routine or training program. This would also be a great routine to do before going on a run!

Dr. Oz starts out by leading you through a stretch and neck loosening exercise. I love what he says toward the beginning, “Everybody has 7 minutes in the morning. The question is, are you willing to admit that your life is so disorganized you can’t make 7 minutes for what I’m about to do?”

Dr. Oz 7-Minute Workout Step by Step

Set 1

Dr. Oz 7-min workout

  • Lean forward and stretch.
  • Let your head loose like it’s completely untethered as you’re leaning towards the ground.
  • Bend your left knee as you feel the tension in your right hip.
  • Bend your right knee as you feel the tension in your left hip.
  • Alternate bending your left and right knee in a rhythmic fashion to open up your knees, hamstrings, and neck muscles.
  • Return your stance straight up to the sky, reaching skyward.
  • Lean forward, grabbing space on your way down; go all the way down until touching your toes. If you can’t touch your toes, it’s okay to modify it by touching your shins or knees.

Set 2

Dr. Oz 7-min workout

  • From the last position in set 1, jump back into the plank position.
  • Rather than holding a plank, go down into a push-up. If you need more of a challenge, bring your right knee to your right elbow then your left knee to your left elbow. It’s also okay to modify this exercise by doing a push-up from your knees!
  • From plank position, arch up either from your knees or your feet. Try to get your hips off the ground if you can.
  • Gently tuck your nose to the ground; with a swiping motion, come up into downward dog position.
  • If you really want to open your hips up, take your right foot to the ceiling as high as you can, arch back, roll open your right hip, and let your foot come across the midline.
  • Arch your foot through your hands, the go straight up into Warrior Pose.
  • From Warrior pose, go into Arch Pose.
  • From Arch Pose, go into Triangle Pose.

Dr. Oz 7-min workout

Set 3

Dr. Oz 7-min workout

  • Set 3 is a repeat of Set 2 with a focus on the alternate side of your body.
  • From the Triangle Pose (the same as at the end of Set 2), go into Airplane Pose.

Final Set

Dr. Oz 7-min workout

The time is almost done!

  • Do any form of sit-up that you want to do. The point here is a high-intensity exercise activity that pushes you at the end of the 7-minute workout.

That’s it! I was challenged in this 7-minute workout and even struggled with some of it because not all movements were familiar to the ones that I typically do. It’s always fun attempting something new. I encourage you to take this outside if you can. The sunshine and fresh air were also a great boost to the start of the day.

Here are some of the other great reviews of Dr. Oz’s 7-Minute Workout:

 “Wow, I feel great after this…awesome, not too intense workout to get your day started!”

“Day 3 of this and seeing a difference already.”

“I love the hip exercise. Mine get so tight.”

“Does energize you to start the day.”


Read Next:

Meet Dr. Oz’s wife, Lisa Oz 

A 10 Minute Workout Routine You Can Do At Home

Is THIS The Missing Piece in Your Strength Workout?

Dr. Oz 7-Minute Workout


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