When you're looking for a workout program, one of the most important factors to consider is time. How much time do you actually have to commit? How long will it take you to disengage from your day and find some space to get to work? Does your schedule even have room for exercise?

These questions are increasingly harder to answer, as work, family time, and other responsibilities continue to take up more of our most valuable resource. And for many, exercise, especially in the form of an easy-to-follow class led by an expert trainer, isn't an option, since those sessions are so often 30, 45, or even 60 minute blocks that require warmups, equipment, and most importantly, your undivided attention and effort.

That doesn't have to be the case. You can take on a worthwhile fitness program, led by a world class trainer, in less than half an hour. Much less actually—you can do it in under 10 minutes. The Men's Health 7-Minute Blitz program, which features a whole range of equipment-free workouts accessible for just about anyone to do in the comfort of their home, is here for you.

Why 7 Minutes?

The short time frame for the 7-Minute Blitz program wasn't just picked at random. Time-strapped individuals might want to consider this: A 2013 paper published in the American College of Sports Medicine's Health & Fitness Journal found that a 7-minute, bodyweight workout protocol can be effective.

The authors of the paper found that their busiest clients were able to make fitness gains using high-intensity circuit training (HICT) workouts that combined aerobic and resistance training in short, fast-moving sessions. No, speedy workouts like this won’t get you superhero jacked or ready for a CrossFit competition, but they have been proven to build strength and endurance while burning fat and improving important health markers like your VO2 Max.

You can also string 7-minute workouts together repeatedly. Have more than 7 minutes of free time? Do a 7-Minute Blitz workouts in a row (or the same work back-to-back).

There is one catch to all this: to make the most of the short time, you have to go all out. Like other interval-based training regimens, the key to HICT workouts is to maintain maximum effort, with minimal rest periods in between exercises. When you take on the 7-Minute Blitz workouts, remember that effort and intensity should be your guiding principles.

Meet Your Trainer

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Jahkeen Washington (NCCPT, USAW, Kettlebells, PROnatal) is the CEO and co-founder of JTW Fit in Harlem, New York City and winner of the 2020 Men's Health Next Top Trainer competition. As a pro trainer and gym owner, Washington is a passionate coach who loves helping individuals realize their physical capabilities and maximize their potential. He also believes fitness should be fun, rewarding, and results driven.

“My motto "Get In, Go Hard, Get Out" reflects my philosophy that time is truly what you make of it," Washington says. "Having worked with a ton of busy clients, I have programmed a number of workouts that cater to those on the go. 7-Minute Blitz is no different in that it will challenge from start to finish and push you beyond your limits."


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