No Equipment – 7 Minute Workout

May 5, 2016

Minute Workout

In the early months of the year, I was really swamped with work. I was getting to work at 8am and getting home between 12-2am. I barely had time to eat let alone go to the gym for an hour. And I know a lot of people are in a similar situation. Sometimes you just can’t take out 30 minutes or an hour to get in a workout, or maybe you don’t have a gym available to you. Either way, I need to get some exercise in so I can stay productive and happy. Sometimes you need a quick, no equipment necessary, 7 minute workout…
My solution is a tabata-esque workout that I can do regardless of where I am. I find the best time to do it is in the morning, before breakfast (but after a bottle of water). You do each exercise at a fast pace for 20 seconds and take a 10 second rest before moving to the next one. If the timing is too hard, try 15/15. If it starts getting easy, change the split to 25/5. I do the full set 2-3 times and it’ll take between 7-12 minutes to get your heart rate up and get every muscle in your body to burn. Below is one of the burnout workouts I do:

7 Minute Workout

Exercise 1: Squats
Minute Workout
Just body weight squats, but make sure to get your thighs at least parallel to the ground and keep your chest up!

Exercise 2: Hollow Body Hold

Minute WorkoutIf you’re unsure of the correct form, take a look here for a good description!


Exercise 3: High Knees

Minute WorkoutYour thighs should come up at least parallel to the ground, but you should aim to bring your knees all the way to your chest


Exercise 4: Blast-Off Push-Ups

Minute WorkoutThis one is hard to explain, so watch this video for form. If you can’t do these, regular push-ups will do just fine!


Exercise 5: Burpees
These are the devil, and need no explanation. Unfortunately I couldn’t get a good picture in motion, but I’m sure you know how they look.


Exercise 7: Walking Plank

Minute WorkoutYou’re constantly transitioning from half-plank (on your forearms) to full-plank (on your hands). Keep your movements controlled, your straight, and your core flexed.


Exercise 8: Leg Raises

Minute WorkoutWatch this to see how to do these correctly


I hope you enjoyed the cameo from our dog Marbel as well as the workout!! Once you’re done working out, make sure you don’t just lay down and get lazy. Make sure you walk around a little bit and let your body cool down before you become stationary again. Give the workout a shot and let us know what you think! Tag @Pizza_And_Perrier with your posts!