Struggling to find enough time in the day to squeeze in a workout?

Don’t worry—you’re far from alone. From work demands to family responsibilities to just plain busyness, it can be tough to dedicate a block on your daily calendar to yourself for the long training sessions you might think are the key to improving your fitness. Thankfully, toiling for hours in a weight room or a treadmill are not the only ways you can get an effective workout. If you’re struggling with your schedule, you need to try our 7-Minute Blitz program.

These workouts, hosted by Men’s Health Next Top Trainer winner Jahkeen Washington, are intense, demanding, and (best of all) finished in under 10 minutes. The methodology is backed by science; 7-Minute Blitz workouts use high-intensity circuit training (HICT) principles applied to different muscle groups for a targeted sweat session.

You won’t need any equipment, since all of the exercises use your bodyweight for resistance. The one thing you need to bring to the training is effort, to make the most out of the super-fast session. Have a little extra time to work? You can repeat the 7-minute routines up to three times for an efficient super session.

This framework pushes you to pump out reps in lightning-fast intervals, with even shorter rest periods. You’ll feel the pace as you progress through each exercise, even if the workout is over before you know it. Not worn out after the session? Repeat again for an even better workout.

The Super-Fast 7-Minute Fully-Body Intervals Workout

The Warmup

Repeat for 30 to 45 seconds

The Workout

Perform each exercise for 25 seconds, then rest for 10 seconds. Repeat for 3 total rounds.

Perform 4 mountain climber reps for every pushup

Love working out with Jah? You can train with him with the 20-Minute Metcom program, available now on the All Out Studio streaming fitness platform.

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