You only need these 7 exercises and a 7-minute EMOM workout to torch muscles and build strength

 Woman in a plank position on yoga mat holding two dumbbells with her right arm outstretched overhead in a twist

Woman in a plank position on yoga mat holding two dumbbells with her right arm outstretched overhead in a twist

Did you know you only need seven minutes to boost your fitness and strengthen muscles? Of course, a one-off workout won’t transform your mind or body, but if done regularly, you could certainly witness brilliant results.

According to the WHO guidelines, we should all be clocking up at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity exercise per week. That could be anything from a long walk to HIIT, circuit training or strength programs, done several times a week and however you choose.

At Tom’s Guide, we designed this seven-minute seven-move EMOM workout to target major muscle groups, including your core and upper and lower body, raise your heart rate and boost fitness. Here’s how to do it using a set of the best adjustable

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