Did you know that it takes only 7 minutes to increase your fitness and strengthen your muscles? Of course, a one-time workout will not transform your mind and body, but if you do it regularly, you will see glorious results.

According to WHO guidelines, we need at least 150 minutes of moderate-intensity activity or 75 minutes of intensity exercise per week. That can range from long walks to HIIT, circuit training, and strength programs several times a week in any way we choose.

Tom's Guide has devised this 7-minute, 7-move EMOM workout to target key muscle groups, including the core, upper and lower body, to get your heart rate up and your fitness up. Here's how we used a set of the best adjustable dumbbells and why they work.

A good micro workout can save time and fit into any busy schedule without compromising exercise quality. They are also effective for beginners who want to develop a new exercise routine. Nevertheless, if you have just returned from an injury or are not sure how to perform the following exercises, ask your doctor or personal trainer for guidance.

Some people may find that a short workout is not enough. However, studies like this 2016 study show that anyone, especially older adults, can benefit from exercise of 10 minutes or less. Regular micro-workouts have a cumulative effect, improve metabolic health, and may help improve fitness levels without spending hours in the gym. [Let's cut to the chase: it stands for EMOM, which stands for Every Minute On the Minute (I love acronyms in fitness), if you're scrolling through this article trying to figure out what EMOM means.

There are two ways to do it: you can do a set number of reps (10-20 reps is recommended) and rest the rest of the minute, or you can do as many reps as possible up to 45-50 seconds and rest 10-15 seconds. Either way, start a new exercise every minute for a total of 7 minutes. You may repeat several rounds.

This full-body exercise targets most muscle groups and gets the heart rate up sharply.

Method:

I recently did 70 bare squats every day for a week (you can learn how to do them step by step). On a table, make sure both knees are 1 inch off the floor and maintain a flat back.

This is a well-known classic exercise, but it still works all the right muscle groups. If you are a snatch beginner, don't worry. Snatches require explosive power in the trunk. It is a movement that requires explosive power of the torso, lower body, and upper body. [Bring your elbows close to your ribs. Keep your elbows close to your ribs and be aware of your torso throughout. Keep your elbows close to your ribs and be aware of your torso throughout. For more information on the diamond push-up, click here.

A fitness editor recently did 90 plank-to-taps a day for a week. That's a total of 630 planks. This movement is also included in our collection of best plank variations. When working on reps, aim for at least 10 per side.

It is easier than you might think to injure your knees in a walking lunge. Avoid hitting your knees against the floor and keep your toes pointing forward in the direction of travel. See here for the correct way to perform the lunge. Once you feel confident, try walking with dumbbells in each hand.

I did this workout on my recent weekend vacation to give me something to do while I was away. If programmed at the right intensity, you can work your muscles and work up a sweat in just seven minutes. I decided to do 50 seconds and rest 10 seconds.

I started with a simple warm-up and did 7 minutes with medium dumbbells. I recommend kettlebells to my clients because they are difficult to master and can challenge the body's balance and stability.

In thrusters, dumbbells are placed over the shoulders and elbows are kept close to the body. Since this is often a half-squat, make sure to sit back until your thighs are parallel to the floor. After this, you need to lie down.

While increasing the number of steps you take each day, it is recommended that you increase your daily NEAT activities (such as taking a walk or choosing stairs over the elevator) so that you are not sedentary. Ideally, micro-workouts should be high-intensity to get you gains, meaning working at near-maximum to maximum capacity with little to no rest.

Remember that weight loss is complex. You need to consider how much you moved during the day, nutrition, sleep, recovery, hormones (to name a few factors), etc.

It is also recommended that you incorporate resistance training throughout the week (even one session is effective) to keep your bones, muscles, and joints strong and injury-free. Aside from that, of course, it is beneficial to do several short workouts during the week. Additionally, short EMOM or AMRAP style workouts can help you see your fitness progress as you increase reps, rounds, weight, etc.