The routine: full-body circuit plus a one-minute cool-down
This is the 7-Minute Full-Body Circuit from Swayni’s official workouts, followed by the first two moves of its Full-Body Stretch. The circuit itself is 30 seconds of work per move with 10 seconds to breathe and a few seconds to get into position, so it runs closer to 9 minutes than 7. With the stretch added, the total lands on 10 minutes. Go top to bottom, once.
| # | Move | Work | Rest after |
|---|---|---|---|
| 1 | Jumping Jack | 30 sec | 10 sec |
| 2 | Wall Sit8 sec to get into position | 30 sec | 10 sec |
| 3 | Incline Push-Up8 sec to get into position | 30 sec | 10 sec |
| 4 | Crunch8 sec to get into position | 30 sec | 10 sec |
| 5 | High Knees | 30 sec | 10 sec |
| 6 | Bodyweight Squat | 30 sec | 10 sec |
| 7 | Knee Push-Up8 sec to get into position | 30 sec | 10 sec |
| 8 | Forearm Plank8 sec to get into position | 30 sec | 10 sec |
| 9 | Mountain Climber8 sec to get into position | 30 sec | 10 sec |
| 10 | Alternating Reverse Lunge | 30 sec | 10 sec |
| 11 | Plank Shoulder Tap8 sec to get into position | 30 sec | 10 sec |
| 12 | Side Plank (left side)8 sec to get into position | 15 sec | — |
| 13 | Side Plank (right side)8 sec to get into position | 15 sec | — |
| 14 | Standing Side Stretch (left side) | 30 sec | — |
| 15 | Standing Side Stretch (right side) | 30 sec | — |
Total time: 10:02
How to do each move
Jumping Jack
- Stand with feet together and arms at your sides.
- Jump your feet out wide while raising your arms overhead.
- Jump back to the starting position and repeat.
Form cue: Land softly with slightly bent knees. Use step touch instead if jumping is uncomfortable.
What Swayni says: “Land with soft knees” · “Keep the rhythm light”
Wall Sit
- Lean your back against a wall and walk your feet out.
- Slide down until your knees are bent to about a right angle.
- Hold the position, keeping your back flat against the wall.
Form cue: Use a stable, non-slip wall, keep your feet firmly planted, and breathe steadily. Slide higher to reduce the effort.
What Swayni says: “Knees stay above ankles” · “Press your back flat”
Incline Push-Up
- Place your hands on a sturdy elevated surface like a countertop, slightly wider than shoulder-width.
- Walk your feet back until your body forms a straight line.
- Bend your elbows to lower your chest toward the surface, then push back up.
Form cue: Use a stable, non-slip surface that cannot move. A higher surface or wall makes the movement easier.
What Swayni says: “Keep your body in one line” · “Elbows at 45 degrees”
Crunch
- Lie on your back with knees bent and feet flat.
- Gently lift your head and shoulder blades by bringing your ribs toward your pelvis.
- Lower with control.
Form cue: Keep your neck relaxed and avoid pulling on your head. Use a smaller lift if your neck or back feels strained.
What Swayni says: “Lower back stays down” · “Keep your neck relaxed”
High Knees
- Stand tall and jog in place, driving your knees up toward your chest.
- Pump your arms in rhythm with your legs.
- Keep the pace quick and light.
Form cue: Land softly and keep a controllable pace. Switch to marching knee lifts for a lower-impact option.
What Swayni says: “Land soft and light” · “Keep a pace you control”
Bodyweight Squat
- Stand with feet shoulder-width apart, toes slightly out.
- Bend your knees and hips to lower down as if sitting into a chair.
- Keep your chest up and push through your heels to stand back up.
Form cue: Keep your knees tracking over your toes, not caving inward, and avoid letting your lower back round.
What Swayni says: “Knees over toes” · “Chest up, core tight”
Knee Push-Up
- Start on hands and knees with hands slightly wider than shoulders.
- Move your knees back until your head, hips, and knees form one line.
- Bend your elbows to lower your chest, then press the floor away.
Form cue: Keep your trunk aligned and use a pain-free depth. Switch to a wall push-up if this version is too demanding.
What Swayni says: “Head to knees in one line” · “Only as deep as comfortable”
Forearm Plank
- Rest on your forearms and toes, elbows under your shoulders.
- Keep your body in a straight line from head to heels.
- Hold the position while breathing steadily.
Form cue: Keep your hips level, don't let them sag or pike up, and avoid holding your breath.
What Swayni says: “Keep your hips level” · “Squeeze your core”
Mountain Climber
- Start in a high plank position with hands under your shoulders.
- Drive one knee toward your chest, then quickly switch legs.
- Keep alternating at a steady, controlled pace.
Form cue: Keep your hips low and core braced — don't let your hips pike up as you speed up.
What Swayni says: “Keep your hips low” · “Core braced, no piking”
Alternating Reverse Lunge
- Stand tall with feet hip-width apart.
- Step one foot back and lower your back knee toward the floor.
- Push through your front foot to return to standing, then switch sides.
Form cue: Keep your front knee stacked over your ankle and your torso upright throughout.
What Swayni says: “Front knee over ankle” · “Torso stays upright”
Plank Shoulder Tap
- Start in a forearm or high plank position with feet a bit wider than hip-width.
- Lift one hand to tap the opposite shoulder, then place it back down.
- Alternate sides while keeping your hips as still as possible.
Form cue: Keep your hips level — try not to rock side to side as you tap.
What Swayni says: “Hips stay level” · “No rocking side to side”
Side Plank
- Lie on the named side with your elbow under your shoulder.
- Lift your hips so your head, trunk, and legs form a long line.
- Hold while breathing normally; keep the lower knee down for an easier option.
Form cue: Press the floor away and keep your shoulder comfortable. Stop if you feel shoulder or back pain.
What Swayni says: “Stack hips and shoulders” · “Press the floor away”
Standing Side Stretch
- Stand with feet hip-width apart and reach one arm overhead.
- Lean gently to the opposite side without twisting.
- For a dynamic interval, alternate sides; for a sided stretch, hold the named side.
Form cue: Ease into the stretch gently and stop if you feel any sharp or pinching sensation.
What Swayni says: “Reach up, then lean” · “Stretch, don't twist”
What you need
- A wallFor the wall sit. Use a stable, non-slip wall and keep your feet firmly planted.
- A sturdy raised surfaceFor incline push-ups: a countertop or similar surface that cannot move. A higher surface makes the move easier.
- Floor spaceEnough room to lie down for crunches and to hold planks. A mat is nice to have but not required.
Common mistakes and easier options
- Jumping when your joints or neighbours would rather notThe cue for Jumping Jack is to use Step Touch instead if jumping is uncomfortable, and for High Knees to switch to marching knee lifts.
- Wall sit too lowSlide higher to reduce the effort, keep your back flat against the wall, and breathe steadily.
- Pulling on your head during crunchesKeep your neck relaxed and use a smaller lift if your neck or back feels strained.
- Rocking during plank shoulder tapsKeep your hips level and try not to rock side to side as you tap.
- Pushing through shoulder pain in side planksKeep the lower knee down for an easier option, and stop if you feel shoulder or back pain.
Do it hands-free with Swayni
Ten minutes of 30-second moves means a lot of glancing at a clock. Swayni is a workout timer that talks: it announces each exercise, set and rest out loud and previews the next move before the rest ends, so 10 seconds is enough to reset. Lock the screen or switch apps and the cues keep playing, and voice guidance works offline.
The circuit is one of the official workouts in the app, so there is nothing to build. You can also copy it into your own workout and add more stretches at the end.
- Browse the official workouts in Swayni and open the 7-Minute Full-Body Circuit.
- Preview the timeline and total time, then start. Put the phone down within earshot.
- Follow the spoken cues. Finish with the two side stretches from the list above.
Scan with iPhone to download