Being active, promotes a healthy lifestyle. We know that people are busy living life, but putting some time aside where you do things for you is important. Thus, working out should be a priority for you. 

At Pure Change we think everybody should do some kind of activity. We understand that time can be a factor. However, small changes go a long way. E.g. doing work around the house, taking the dog for an extra long walk, taking the stairs at the office. For a real workout we recommend the 7 Minute Workout*. This scientific workout was created by the American College of Sports Medicine**.

The 7-Minute Workout


  • Work, 30 seconds on each station.
  • Rest, 10 seconds between stations.
  • Equipment needed: A chair and a stop watch. 

Exercise movements

  • Jumping jacks
  • Wall sit
  • Push-up
  • Abdominal crunch
  • Step-up onto chair
  • Squat
  • Triceps dip on chair
  • Plank
  • High knees running in place
  • Lunge
  • Push-ups with rotation
  • Side plank

The Pure Change Program

If you are doing the 21-day Pure Change Program this workout routine is a great addition to the program. This will help you get even better results. 


We recommend this NY Times app. Try it here.

* Always consult your physician before beginning any exercise program.
** The paper from the ACSM Health & Fitness Journal can be downloaded here.