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 lower body-focused workout is designed to make you sweat as you push the pace with squats, lunges, jumps, and more. Your legs will be pushed to the max, if you give it your all—so don’t let up one bit once the clock starts ticking.

The 7-Minute Leg Day Conditioning Workout

The Warmup

30 seconds

The Workout

Block 1

Complete 6 reps as quickly as possible in each 10 second round. Repeat for 5 total rounds.

Block 2

Complete 6 reps as quickly as possible in each 15 second round. Repeat for 5 total rounds.

Block 3

Complete 6 reps as quickly as possible in each 20 second round. Repeat for 5 total rounds.

Block 4

Complete 6 reps of pulse squats, jump squats, and high knees as quickly as possible in each 25 second round. Repeat for 5 total rounds.

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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