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.

This full-body workout will challenge you to pile in a ton of reps into that short time frame using a ladder protocol, which means you’ll performing a decreasing number of reps each round to go down each step until you hit just one. But don’t rush to get to the finish—your focus should be on form. “We’re looking for quality reps here,” Washington says. Intensity and focus should be your guiding principle for this total body burner.

The 7-Minute Full-Body Ladder Workout

The Warmup

30 seconds

The Workout

Perform each movement for 10 reps, then 9, then 8, all the way down to 1 rep, alternating between exercises. Finish as quickly as possible.

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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