It's a run, not a jog. For seven minutes, just run at a hard pace. To add a little spice to the proceedings, consider setting a personal best for the distance you can run in seven minutes.
Perform the exercise for a period of thirty seconds at maximum speed, and then cycle normally for another thirty seconds. You have the option of engaging in either a stationary bike or a real cycle.
Believe us when we tell that seven minutes of ferocious punching and kicking will seem like an insurmountable length of time to you.
These explosive movements are great if you're pressed for time. Burpees, pop squats, and any sort of jump (broad, box, etc.) will do. Do these for 45 seconds and rest for 30 seconds.
Make a complex out of three exercises of choice. For example, Y-raises, sitting rows, and lying leg presses. Spend a minute on each, with ten seconds of relaxation in between.
If swimming is something you are not accustomed to doing, you should be able to swim for seven minutes without stopping.
This basic, yet challenging, circuit includes squats, single-leg deadlifts, and lunges. Perform each exercise for one minute and rest 10 seconds in between. You should do two rounds of the circuit.