Seven Minute Workout

I'm sharing this seven-minute workout that I created years ago, for people who are on the move, or are do not have access to a gym. It is based on the Tabata principle. The movements could be modified if you're unable to do them.

9 years ago

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16 replies

Latest reply was from Diana

Bijou

Veteran

Thank you for this, I will definitely refer to this, especially when travelling!

9 years ago

Anonymous

GREAT workout. Thank you for sharing. My one problem is that I never want to do jumping exercises in the house. I can try them on the deck though.

9 years ago

always trying

Veteran

thanks. can do on the days I don't make it to the gym,,,

9 years ago

Anonymous

Thank you for this. I will do as much as I can.

9 years ago

Anonymous

Thanks! I'll use this starting tomorrow while I'm travelling for a week. I like Tabata -based workouts but have to modify any jumping to accommodate a worn-out and bone-on-bone right knee. Does pace matter much during Tabata? Or is it more about constant movement? I ask the pace question as my knee issue means having to be very careful about landing and positioning during burpees, squat jumps etc.

9 years ago

harmonica

Veteran

Thanks a lot. I like this approach. Is the work out session based on just 3 exercises (squat, plank, push-ups)?

9 years ago

Inge

(website)

Moderator

Thanks for the link, gradfashionista, I'll move the thread for you.

9 years ago

shedev

Veteran

I'll try this

9 years ago

Style Fan

Veteran

I like the idea of 7 minutes especially when I am travelling. Thanks for sharing. I can not do anything that is jumping because of the impact. I am trying to think of an alternative.

9 years ago

cindysmith

Veteran

OMG thank you! I live in an RV for another 9 months to a year or so, which leaves very little space for exercise. I'm wanting to take up archery, and I need to build strength. This will help, because as we build I'll be busy with that often and this will be perfect!

9 years ago

gradfashionista

(website)

Veteran

For those who can't jump, if you're able to squat down to the floor and tap it without any issue, you could try that, although it won't be as challenging. Bulgarian squats (where you rest the top of one foot on a chair, and do a single leg squat) are also an option, but I would be reluctant to try that in a Tabata setting.

9 years ago

Diana

Veteran

Do you have any suggestions for push up alternatives? Ordinarily I just do planks but since you already have planks in this workout I wondered if you had another option. I've never been able to do push-ups without incurring horrible wrist pain that lasts for at least a day afterwards, possible because I have hypermobile wrists as well as some overuse issues that flare up occasionally.

9 years ago

Maneera

(website)

Veteran

Same question as Diana. I can't do push-ups either (nerve problem in the elbow) but can do burpees. So do that instead?

9 years ago

Suz

(website)

Veteran

I love tabata workouts. They're a fun change.

8 years ago

gradfashionista

(website)

Veteran

Diana, are you able to do modified push-ups (against the wall, knees on the floor, incline), etc.? Tabata is great for the heart for cardio, so you could always substitute that part with jumprope, or jumping jacks, but it's tough to find a push-up substitute. I also have hypermobility and have wrist issues if I don't concentrate on maintaining tension.

8 years ago

Diana

Veteran

I can do wall push ups! I'll definitely try that.

8 years ago

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