7 Minute Body Blast
Your Daily Full-Body Fix.
Beginner
Hiit
7 min1 session12 exercisesquickno-equipmentfull-bodybodyweight
About this routine
Description
Power7: Core + Circuit starts with a 7-minute, 12-move total-body circuit (30 sec work, 10 sec rest) to raise your heart rate, build strength, and torch calories.
Modifications & Pro Tips
Low-Impact Option: Swap jumps (jacks/high knees) for march-in-place; do push-ups from your knees.
Progression: Reduce rest to 5 sec or repeat the entire 7-minute sequence twice.
Equipment Tip: Use a stable chair or bench for safe step-ups and dips.
Form Focus: Keep core engaged, back flat, and land softly on jumps.
Workout Sessions
1
7 Minute Total-Body Blast
12 exercises · 7 min
- 10 Min - Jumping Jack– ×
- 10 Min - Wall Sit1 × 1
- 10 Min - Push Up1 × goggins
- 10 Min - Abdominal Crunch1 × goggins
- 10 Min - Step-Up onto Chair1 × goggins
- 10 Min - Bodyweight Squat1 × goggins
- 10 Min - Triceps Dip on Chair1 × goggins
- 10 Min - Plank1 × goggins
- 10 Min - High Knees in Place– ×
- 10 Min - Lunge Alternating– ×
- 10 Min - Push-Up with Rotation1 × goggins
- 10 Min - Side Plank1 × goggins
Full exercise details available in the app
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