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7 Minute Body Blast
Your Daily Full-Body Fix.
Beginner
Hiit
7 min1 session12 exercisesquickno-equipmentfull-bodybodyweight
Adductor MagnusCalvesCardioChestDeltoid AnteriorGastrocnemiusGluteus MaximusGluteus MediusHipsLatissimus DorsiLevator ScapulaeObliquesPectoralis Major Clavicular HeadPectoralis Major Sternal HeadQuadricepsRectus AbdominisSartoriusSoleusTensor Fasciae LataeThighsTriceps BrachiiUpper ArmsWaist
Body weight
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
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