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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, abilify patient assistance foundation 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’s workout is focused on the chest and core. You’ll more specifically be using pushups to push the pace and challenge yourself, alternating between challenging variations with limited rest periods.

The 7-Minute Blitz Pushup Workout

Your session consists of four blocks of push movements, capped by a 60-second finisher. As you rest for 15 to 20 seconds between exercises, Washington breaks down the details of the next exercise so you can learn and recover at the same time before going all out once the work period starts.

Work for 1:15. Increase by 1 rep each time until the period ends.

Work for 1:15. Increase by 1 rep each time until the period ends.

Work for 1:15. Increase by 1 rep each time until the period ends.

Work for 1:15. Increase by 1 rep each time until the period ends.

60 Second Finisher

Finish as many burpees as possible in 60 seconds using good form without taking a break

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