How to Get Fit in 7 Minutes

#1. Use time as your workout metric.

It’s easy to forget that we don’t always need to do 3 sets of 12 reps or a 30 minute circuit to get an effective workout in. Even short bursts of activity helps us burn calories, bumps up our metabolism, and improves our endurance and strength similar to a 30-60 minute lower intensity fitness session. So how can you use TIME to structure a workout?

We can take a 7-minute window, use the first minute for a warmup, then use the remaining 6 minutes to work through 2 or 3 movements. As long as we move quickly enough to get our heartrate up, we’re doing some good for our body.

Or if you have an even shorter workout window- you can get in a great workout in 4-minutes using something called Tabata interval training. A Tabata workout is 8 rounds of 20 seconds of work and 10 seconds of rest. . . just4 minutes total per day to achieve a 28% increase in anaerobic fitness and 14% improvement in aerobic fitness levels over a 6-week period!

#3. Try another 7-minute workout!

This is another  full-body EMOM (Every Minute On the Minute) workout where you warm up then complete a circuit of two different movements.

• Minute 1: Warmup: 10 arm circles, 10 torso twists, 10 leg swings, 10 toe touches
• Minute 2: Glute Bridges, as many as you can before the minute is up
• Minute 3: Push Ups (to a countertop or from your knees if you need a modification!)
• Minute 4: Glute Bridges (again!)
• Minute 5: Push Ups
• Minute 6: Glute Bridges
• Minute 7: Push Ups