The 7 Minute Workout.

When we asked our Tabata Songs listeners what other workouts they do that could use some programed music and instruction (a la Tabata Songs), the overwhelming response was… The 7 Minute Workout! Well, you asked for it and we listened! The 7 Minute Workout, a scientifically driven sequence of movements made famous by this New York Times article, has gone viral among young professionals with heavy work schedules.

7 minute workoutOur listeners’ feedback stated that The 7 Minute Workout, just like Tabata, can be difficult without help of a timer and/or instruction. So we made our first 7 Minute Workout Song based off of our most popular Tabata Song (“Deep Orchestra Tabata”).

Watch fitness trainer Inger Houghton (@ingerinDubai) demonstrate the entire 7 Minute Workout while listening to “The 7 Minute Workout” by Tabata Songs. (Get it on: Spotify, iTunes, Google Play).





The 7 Minute Workout consists of:

• Jumping jacks
• Wall sits
• Push-ups
• Abdominal crunches
• Step-ups onto a chair
• Squats
• Triceps dips on a chair
• Planks
• High knees/running in place
• Lunges
• Push-ups and rotations
• Side plank Left
• Side plank Right
“…the extremely intense activity (of the 7 Minute Workout) must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important (New York Times).”

But here is the 7 minute catch… the workout actually takes over 8 minutes!?! (We thought we were absolutely losing it while trying to figure out the math behind the music to make it work! The actual “work” within the workout is highlighted as being less than 7 minutes, while the resting intervals are the cause of the additional time.
Tabata Songs Instagram

Inger Houghton, an athlete and fitness instructor from Norway, co-owns the Scandinavian Health & Performance center in Dubai ( with her husband, Ian. SHP provides direct to client services which, based on individual assessment, support and assist clients and their goals toward improved health & fitness, athletic performance, pain management & more.

Check out Tabata Songs on Spotify.