The official no-excuses workout you can do no matter what your busy day throws at you.

By Grokker.com
Updated: May 16, 2017

Don't let the fact that this workout is only seven minutes fool you; this high-intensity routine is designed to test your aerobic fitness level and body strength-and burn some major calories in the process.

Bookmark this baby for the days when you're so busy you don't have time to squeeze in a full workout (let alone think about what moves to do). You can also use it as a weekly fitness test to track your progress: do this workout once a week and write down your reps each time. See if you can beat yourself each week.

How it works: Make sure to warm up before and cool down after performing this workout. (Try these easy warm-up moves and this quickie cool down.) Follow trainers Jenny Pacey and Wayne and Gordon of Pace & Go through each of the moves in the video above. You'll do each one for 30 seconds and rest for 10 seconds in between.

About Grokker:

Interested in more at-­home workout video classes? There are thousands of fitness, yoga, meditation, and healthy cooking classes waiting for you on Grokker.com, the one-stop shop online resource for health and wellness. Plus Shape readers get an exclusive discount-only $9/month (over 40 percent off)! Check 'em out today!

More from Grokker:

Sculpt Your Butt from Every Angle with This Quickie Workout

15 Exercises That Will Give You Toned Arms

The Fast and Furious Cardio Workout That Spikes Your Metabolism

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