Is it ok to do the same 7 minute workout everyday or should I do more different types? Also I say a suggestion that I should lift heavy once a week. Are there workout examples I can follow to start lifting heavy once a week?

L Ily N.
You should probably change up your workout routine every once in a while when you feel like you are getting bored or tired of the same routine. Doing the same one and not switching it up is ok as well. Switching it up can be fun also, if you are looking for different results or have not achieved the results you want with the same workout routine. I suggest choosing a certain day of the week to lift heavy, a day you are free and usually feel the nose energetic on.