My 7 Minute Workouts – Heart-rate Hell and the Post-Run Challenge

I mentioned previously that one of my favourite things about Wahoo’s 7 Minute Workout App is the fact you can create your own workouts.  This is great because it means I can choose a session depending on what I’m in the mood for and keep things varied, as well as targeting different areas and modes of fitness.

To create a workout in the app scroll left until you reach ‘Make Your Own 7 Minute Workout’ and click ‘Create a New Workout’.  All you have to do is type the name of the exercise you want so you can do absolutely anything, not limited by a list of pre-selected options.  Each exercise lasts for 30 seconds and there is a 10 second break in between.  There are 12 exercises and it lasts for 7 minutes in total.


I experiment with new ones quite a lot but here are my two favourite.  The first puts you into heart-rate raising hell but is ideal if you just want to do 7 minutes in the morning before you jump in the shower, or break a sweat between sitting at a desk all day and an evening chilling at home.  The second I’m more likely to do at the end of a short run as it raises the heart rate and targets the core and upper body to give you a balanced workout in a short space of time.

  1. Heart-rate Hell

This is really simple and all you need is a skipping rope.  Skipping is a straightforward exercise, it’s adaptable and portable and it’s cheap.  The skipping rope I use cost me £2.99 from Sports Direct and it’s now even cheaper at £2.75.

Simply type in Skipping into the first slot of ‘Create a New Workout’ and then type ‘Mountain Climbers’ into the next slot.  And repeat.  This means in 7 minutes you’ll do six rounds of 30 seconds of skipping and six rounds of 30 seconds of mountain climbers.

It’s straightforward but it burns!

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  1. The Post-Run Challenge

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This is more of a circuit style.  I’ve designed it to keep the heart rate up from your run whilst challenging your core and upper body.  The transitions should all be smooth between the exercises e.g. you go from doing a plank to doing push ups.

The exercises are as follows:

Mountain Climbers

Start in a plank position and then jump your left knee up to your left elbow, set it back and then do your right like your running on the spot almost. Keep this going quickly for 30 seconds


Push Ups

Try and go from your toes if you can but it’s more important to have good form so try and keep your hands relatively beneath your shoulders to really get the most of the exercise.


you heard.

V Sit

Lie on the ground with your shoulders and legs off the ground in a V shape. The lower and more flat your legs and arms and shoulders are then the harder it is to hold but if it puts pressure on your lower back then bring them up.

Ab bikes

Put your hands to tour forehead and bend your legs off the ground. Move your right elbow to your left knee whilst straightening your right leg.  Bring in the right leg and relax the right elbow so you resume the starting position and then repeat on the other side.  Repeat for 30 seconds.

Crunch to leg extensions

Lie with your legs hovering off the ground and your arms out flat in front of you. Bring your knees to your chest and move your shoulders in and then relax back out without lowering your body weight to the ground. Do this – crunching in and extending out – for 30 seconds.




Push ups

V Sit


I could have made you do them four times rather than three so really you’re lucky.


If any of you try these workouts or design your own then let me know about it!


One thought on “My 7 Minute Workouts – Heart-rate Hell and the Post-Run Challenge

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