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 sessions up to three times for an efficient super session.
Today, you’ll crush your core while pushing yourself to hone your conditioning, using planks, reaches, V-Ups, and more. Whether you’re on your feet or on the floor, make sure to work as hard as Washington as he demos the moves on-screen.
The 7-Minute Blitz Core Workout
The workout consists of three distinct blocks.
Block 1
The first block is in an “Every 30 on the 30” format. You’ll have 30 seconds to complete a set number of reps for three exercises. Perform six total rounds.
8 reps
8 reps
8 reps
Block 2
For Block 2, you’ll double your work time to a full minute for an Every Minute on the Minute structure. At the start of each minute, you’ll have to finish a set number of reps of each exercise before the period ends. When the next minute begins, you start with a clean slate of reps. You’ll perform three total rounds.
8 reps
8 reps
8 reps
Block 3
The final block is simple: you’ll perform 30 seconds of all-out sprinter situps. The key here is quality reps. If you’re tired and your form starts to flag, focus in on doing them right rather than piling up numbers.
30 seconds
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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