YOUR WORKOUTS SHOULD NOT occupy the whole day. Unless you’re a professional athlete or fitness instructor, you’re probably working to fit your sweat sessions into a schedule filled with other plans and responsibilities that take precedence over your trips to the gym. You may find it helps when you can measure your workout plans in minutes instead of hours, especially on those days when squeezing even a short time for movement seems impossible.
Good news: Science says you can get an effective workout session in under 10 minutes—just seven to be exact. A 2013 study published in the American College of Sports Medicine’s Health & Fitness Journal found that trainees following a specific protocol were able to improve strength and endurance measurements while burning fat.
There’s a catch: You have to be willing to put in your all to make those seven minutes worth it. The protocol in question, high-intensity circuit training (HICT), requires that you train at or near 90 percent of your VO2 max. It’s not quite a full effort, you should still be able to finish the workout, but you shouldn’t feel like you’re not working near your maximum capacity. Intensity is key.
If you’re short on time and willing to work hard, these seven-minute bodyweight workouts from coach Jah Washington can serve as your fitness solution. Each of the routines has a specific goal, so you can rotate them as needed when you’re busier.
The 7 minute workouts
7 minute power pushup
This chest-focused bodyweight workout is broken into four blocks of pushing movements, with 15-20 seconds between exercises, plus a minute to finish. Each block includes a standard pushup, plus one other exercise.
Work for 1:15. Increase by 1 repetition each time until the end of the period.
Work for 1:15. Increase by 1 repetition each time until the end of the period.
Work for 1:15. Increase by 1 repetition each time until the end of the period.
Work for 1:15. Increase by 1 repetition each time until the end of the period.
60 Second Finisher
Complete as many burpees as possible in 60 seconds using good form without taking a break
7 minute lower body blitz
Shift the focus to your lower half with this fast-hitting bodyweight routine. Again, the structure will be made up of blocks of three exercises each, but this time you’ll be working for a set period of 20 seconds for each movement. Rest for 30 seconds at the end of each block and repeat for a total of two rounds.
Block 1
- Up-down squats
- Duck walk
- Fires at the feet
Block 2
- Reverse lunges
- Side lunges
- Long Jump to Shuffle
Block 3
- Split Squats (L)
- Split Squats (R)
- Skater lunges
7 minute core crush
This set of bodyweight weights will leave you breathless, with fast-moving exercises that hammer core muscles while also pushing the pace to improve your conditioning. The workout changes format from block to block, so be sure to pay attention to what you should be doing during each set.
Block 1
This is an “Every 30 out of 30” format. You have 30 seconds to complete 8 reps of each of the three exercises, then rest until the next 30 seconds begin. Perform six total rounds.
8 repetitions
8 repetitions
8 repetitions
Block 2
You’ll double your work time to a full minute for an Every Minute on the Minute (EMOM) facility. At the start of each minute, you’ll need to finish 8 reps of each exercise before the end of the period. When the next minute starts, you start with a clean list of reps. You will perform three total rounds.
- Knee to Elbow Side Plank (R)
8 repetitions
- Knee to Elbow Side Plank (L)
8 repetitions
8 repetitions
Block 3
Get ready to snap (and sit down too). All you need to finish are 30 seconds of full-out reps of sprinter abs.
30 seconds
7 minute all-out loot blitz
Focus on your butt to work your hamstrings and glutes. You will need a raised platform such as a weight bench, sofa or ottoman for some of the exercises. Your session is divided into three distinct blocks, each of which has three movements. You’ll be working for 20 seconds at a time, but you’ll need to pay attention to the specific needs of single leg variations.
Block 1
Block 1 is about split squats. Work for 20 seconds doing one variation, then immediately move on to the next using the same leg position. Perform all three exercises on one side, then move on to the repetition on the other side. You will need your own platform for the Bulgarian split squat.
- Bulgarian split squat
- Standard Split Squat
- Pulse squats
Block 2
Block 2 is all about the kick, with different hip drive variations. Perform each for 20 seconds, then repeat for two rounds total. You will need your own platform for all of these moves.
- Single Leg Hip Thrust (R)
- Single Leg Hip Thrust (L)
- Bilateral hip thrust
Block 3
Block 3 hammers the hamstrings with variations of the bridge. Move to the floor and perform each exercise for 20 seconds. Repeat for a total of two rounds.
- Hamstring strike
- Bridge hold
- Bridge holding marches
7 minute full conditioning
Hit the great outdoors for this full-body conditioning workout, which will have you on your feet, then back on the ground. Since you’ll be performing moves like burpees, it’s probably best if you do it on grass or sand if you’re going outside.
Heating
Warm up with a set of quick stretches, repeating each movement for 3 reps.
- Spider-Man lunge
- Squats to Pike
Block 1
This block consists of three exercises. Start by performing three repetitions of each move, then add one more repetition every 30 seconds. Repeat for eight total rounds (you’ll be doing eight reps of each movement by the end).
- Knees high
- Side jumps
- Lift
Block 2
In Block 2, you’ll perform six 30-second rounds, with the first four rounds using the same rep scheme. For Round 5, you’ll add one more rep for each exercise, then one more rep to your totals for Round 6.
Rounds 1 to 4
- Lunge Jumps – 3 repetitions
- Burpees – 2 reps
- Treble-bass – 1 repetition
Round 5
- Lunge Jumps – 4 repetitions
- Burpees – 3 reps
- Treble-bass – 2 repetitions
Round 6
- Lunge Jumps – 5 reps
- Burpees – 4 reps
- Treble-bass – 3 repetitions
7 minute full body workout set
A ladder structure is one of the easiest and most efficient ways to pack a lot of volume into a short training session. You start with a set number of reps, then work your way down by removing one rep for each successive round, or work your way up by adding a rep for each round. This is a descending scale, so you’ll start with 10 reps for each exercise, then cut one rep for each round. Start with a 30-second warmup, then try to beat the clock by completing all those reps.
Perform each movement for 10 reps, then 9, then 8, up to 1 rep, alternating between exercises. Finish as fast as possible.
- Bodyweight squats
- Half Burpee
- Reverse flight
- Lift
7 minute abs burn workout
You may have more time for your workout and opt for more traditional strength splits, but you can still use this intense set for your post-free weight burn in addition to your regular workout. It’s fast, it’s clean, and it’ll rock your six-pack.
Heating
20 seconds
20 seconds
Training
Perform each exercise for 25 seconds, then rest for 10 seconds. Repeat for 3 total rounds.
- Board to bear
- Cross V-up
- High-low plank to reach arm
- Oblique twist
Brett Williams, fitness editor at Men’s Health, is a NASM-CPT certified trainer and former professional football player and technical journalist who divides his training time between strength and conditioning training, martial arts and running. You can find his work elsewhere on Mashable, Thrillist, and other outlets.
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