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Do You Have 7 Minutes for Your Fitness?

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I’m a working mom of two boys, ages 1 and 3, which means that some days I barely have time to breathe, let alone exercise. But I’ve also learned that I’m a happier mom when I stay active and take care of myself. I recently tried out our new Johnson & Johnson Official 7 Minute Workout App and realized that, on those days when I don’t have a lot of free time, I can still take a few minutes to myself—seven to be exact—and squeeze in a quick workout.

Exercising helps me to lose weight, release stress and get a much needed energy boost. After my first son was born, the weight just seemed to fall off. I’ve had to work much harder the second time around. I joined a local gym last spring, after consulting with my physician, and really loved the group fitness classes, like kickboxing and strength training.

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But now it’s the middle of winter and it’s much harder to get to the gym. My kids are in daycare and have had back to back illnesses for weeks. We’ve had a lot of snow this year in New Jersey, which means we’ve been stuck inside the house. I don’t want life’s little disruptions to derail the progress I’ve made in achieving my postpartum health and fitness goals. Fortunately, there is The Official 7 Minute Workout App to save the day!

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You may be asking, “Seven minutes, really?”

Even though it may sound too good to be true, the app is based on a science-based high-intensity circuit training program that combines both aerobic and resistance exercises. The only equipment you need is your body weight, a chair and a wall. The 7 Minute Workout was developed by Chris Jordan, Director of Exercise Physiology at the Human Performance Institute Division of Wellness & Prevention, Inc., who also leads you step-by-step through exercises and workouts, ensuring you get the most out of every minute. The app features a Smart Workout, so it’s like working with a personal trainer who offers you varied workouts and intensity levels based on your fitness and motivational levels.

I tried The Official 7 Minute Workout App for the first time on a snow day when I knew I wasn’t going to make it to the gym. I put on my sneakers, grabbed a chair and set up my iPad in the living room.

The exercises in the app were really easy to follow and the seven minutes flew by. I was surprised after the workout that my heart rate was elevated and, while I didn’t feel fatigued, I felt energized. On the days when I can’t make it to the gym, I think the app will be a fantastic alternative for me and I encourage other busy parents to give it a try. My next challenge is getting my husband to start incorporating physical activity into his daily routine, and I think he might like this app. Who can argue with a seven minute workout?

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The app is free and available through the App Store and Google Play. Visit for more information.

*Before starting or changing an exercise routine, talk with your health care provider about how much and what kind of physical activity is safe for you. The Human Performance Institute recommends the workout as a part of a healthy physical fitness routine, and recommends that the workout be done no more than 3 three times a week, on non-consecutive days.

Melissa Waggenspack is a communications manager for the Johnson & Johnson Family of Consumer Companies. She holds a Masters in Communication from Rutgers University and Bachelors in Humanities from New College of Florida. She is a mom of two small children, and when she isn’t running after them she enjoys yoga, dance, writing and once upon a time enjoyed traveling, too.

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