Only got a handful of minutes to squeeze a workout into your day? We get it. Between caregiving, working, community commitments, endless extracurriculars, and other obligations, it feels like there’s little if any time in the day to commit to exercise. But you don’t need a huge chunk of time to get your body moving and your heart rate elevated. This collection of 7-minute workouts can all be done in between house chores, work emails, or nursing sessions—plus, they’re all on YouTube. So if you’re getting back into the swing of at-home fitness or looking to mix things up from your standard routine, check out these 8 quick workouts that are even faster than an episode of Bluey.
7 Minutes to Strong Abs & Core Workout
What it is: This is a no-breaks basic mat workout that requires very little equipment. Opt for a 2- to 10-pound dumbbell or simply use your body weight as mom and fitness pro Larissa “Larie” Midkiff leads you through seated moves like modified crunches, bicycles, torso twists, and leg extensions.
Why you’ll love it: Larie is super upbeat and highly motivating, provides modifications to challenge yourself even more, and offers tips for avoiding any back pain. You may not break a sweat during this 7-minute routine but you will feel the burn. And with the entire set being seated you might even be able to do this one with your little ones running around you.
Quick and Sweaty HIIT Cardio 7-Minute Workout
What it is: Fitness expert Courtney Prather runs through a fast-paced, high-intensity interval training workout. This routine covers everything from abs and arms to butt and legs. Moves include burpees, crab kicks, curtsy lunges, plank walk-outs and plank jacks, v-sit crunches, and speed skaters. You’ll do 12 moves, each for 30 seconds, with 10 seconds of rest in between.
Why you’ll love it: This routine will help you activate your core and focus on your form to get the most out of your time. Courtney works to intense music with an enviably chic gym in the background and provides modifications for each move to accommodate all skill levels (no equipment required!). Here’s a chance to push yourself to your max and go all out because this workout is short, will help you break a sweat, and provides a much-needed energy boost.
7 Minute Workout | Full Body HIIT
What it is: Fitness trainer and mom of three Sarah Mailloux (@coach_fitmomma) oozes energy as she cycles through push-ups, ab crunches, squats and wall sits, jumping jacks, planks, and more with 10-second breaks. She focuses on the moves while Tabata Songs takes over providing prompts to start and finish each exercise. You’ll need a table, chair, or high block for step-ups and dips.
Why you’ll love it: You can do this workout almost anywhere, be it at your house, office, or while traveling and staying in a hotel. Enjoy the natural landscape vistas and let Sarah and her DJ be your cheerleaders.
7-Minute Full Body Toning Workout
What it is: Meredith Shirk of Svelte Training leads you through a warm-up, workout, and flow down for a complete, full-body burn. Prepare for lots of squat punches, Superman swimmers, sit-holds, hand circles, and more, along with active recovery moves like boxer bounces.
Why you’ll love it: Meredith’s beautiful backyard oasis will leave you feeling transported. We love how she gives helpful reminders to breathe in through your nose and out through your mouth, plus modifications if you want to ease into the routine.
The 7-Minute Workout 2.0
What it is: Inger Houghton, who gained a lot of social media attention while exercising during pregnancy, guides you through the well-known scientifically based sequence of movements known as “The 7-Minute Workout.” This includes jumping jacks, jumping squats, mountain climber push-ups, wall sits with alternating leg kicks, triceps dips on a chair, planks with alternating leg lifts, lunges, crunches, and more.
Why you’ll love it: If you’re a fan of the autopilot nature of Tabata Songs then you’ll dig the prompts letting you know when exercises stop and start, and what’s coming up next. The format makes the workout practically fly by so you can get on with your busy life.
7 Min Full Body HIIT Workout
What it is: Mom of two and digital creator Patricia Kraft offers a beautifully produced 7-minute workout “for new moms and busy people.” It’s full of moves like reverse lunges, squats, side kicks, shoulder presses, Supermans, lateral crunches, hip thrusts, and more, with a completion meter for each move and an upcoming move preview. She includes a gentle suggestion to repeat the video at the very end if you want to up your workout with a second round.
Why you’ll love it: There’s something really nice and almost soothing about the presentation Kraft has created. There’s absolutely no talking, just music with a great beat to keep you cycling through the moves.
The Scientific 7-Minute Workout Video
What it is: Here’s another relatively analog presentation of a simple but effective 7-minute workout. Kelli Segars of Fitness Blender moves against an all-white background without music or any bells and whistles. You’ll complete 12 exercises (including jumping jacks, wall sits, push-ups, crunches, squats, planks, high knees, and more) for 30 seconds each with 10-second active breaks in between.
Why you’ll love it: Kelli will inspire you to push yourself through every move to really make the time count—and all you need is a chair.
Lazy Girl Full Body Workout – 7 min.
What it is: Vicky Justiz is a NASM Certified Personal Trainer who runs through a series of planks, leg lifts, leg raises, Supermans, fire hydrants, arm circles, calf raises, bouncing lunges, squats, and more.
Why you’ll love it: Vicky offers a no-frills exercise routine that’s apartment-friendly and free of jumping or anything that makes too much noise—perfect if you’ve got a sleeping baby. This full-body workout will wake you up without getting super sweaty.
