The Seven Minute Workout For Beginners


You might have noticed in the news about the 7-minute workout.  It's a high-intensity interval routine that can be done in 7 minutes and there is scientific evidence to support this theory.  In fact, I have written about something similar to this called the Tabata workout, except this workout, is done in 4 minutes.

These workouts are great if your goal is to only to gain some strength and cardiovascular benefits but if you want to burn maximum calories, you have to work out for a longer period of time.

When my client showed me the workout because her brother told her she only needs to work out for 7 minutes,  I told her that she has do aerobic exercises for at least 30 to 45 minutes a day and for 4 days a week.  

However, when I looked at the workout, I realized she couldn't do it anyway, well not exactly like they have it presently.  She's 65 years old and would need a modified version of the 7-minute workout.  It still would be tough but for a beginner or for someone with injuries or who is an older exerciser.

If you don't know what I'm talking about, here is the regular 7-minute workout without modifications. You are supposed to do each exercise for 30 seconds with 10 seconds rest in-between and it is only done one time.  

The workout intensity should be at a level of 8 out of 10 points with 1 being the easiest thing you can do. It is quick, fast and very hard.  If you are not panting throughout the routine then you are not pushing yourself hard enough exercises that need to be modified:

1. Jumping Jacks. 
2. Wall Sit
3. Push-ups
5. Step on a chair
6. Squat
7. Triceps dips on a chair
8. Plank
9. High knees running in place
10. Lunge
11. Push-up and rotation
12. Side Plank

 3.  Push-ups on a table or kitchen counter

3.  Push-ups on a wall with push-up bar or without

6. Squat in a chair

7. Triceps Dips on a Table

8. Plank on at table

11. Push-ups with a rotation on the wall or kitchen counter

12. Side Plank

1. Jump jack toe tap (no jumping)

2. Wall Sit - If you knees are bad or you are beginner
go down only half way

10. Lunge - hold onto a sturdy objest
like a chair. If you knees ache, do not bend your
knee all the way to the floor.

9. Running in place
If you cannot lift your knees very high
do the best you can do.

5. Step on a chair
Use a bench or step in your house instead of a chair

These are the modified exercises and if you have any questions, send me an email at


  1. Thanks for the modifications... now it seems like a workout I'll actually try! Great post :) Have a wonderful weekend!

    Diary of a Debutante

  2. It felt like your modification was for me. Thank you!

  3. The 7 minute workout does seem to be something that everyone is talking about :) Your modifications look great and a lot more doable for most people.

  4. I'm fascinated by the 7 minute workout. Love Tabata :)

  5. I am so behind in the workout times!!! This is my first time hearing about this 7 minute workout. I will be honest- I won't try it, but I love how you demonstrated the squat in a chair in your picture. For some reason, when I squat, I try to remember how far to go as if I am about to take a seat. I never thought about actually grabbing a seat and using it as my guide when I squat.

  6. I love the instructional pics! It makes it so much easier to learn the exercises!

  7. let me tell you...i HATE to workout. but i have to start and after 7-10 minutes, my brain will be wandering. you've almost made this seem doable (lol). thank you much.

    1. Peg, try it out and it goes really fast. You would be finished with everything including the warm-up and cool-down stretches in 12 to 14 minutes.

  8. Here is the regular 7 minute workout without modifications. You are supposed to do
    each exercise for 30 seconds without rest in-between and it is only done one time.

    No: please read the original article. You are supposed to rest 10 seconds between each exercise, are you are supposed to do the circuit 2-3 times.

    1. Okay, you are supposed to perform each exercise for 30 seconds with 10 seconds of rest between each exercise but you only do it once. It's 7 minutes and that's it. Sorry about the slow response, I just saw your message.


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