Take 7 Minutes to Blitz Your Glutes and Hamstrings

Brett Williams, NASM
·3 min read
Photo credit: Men's Health
Photo credit: Men's Health

From Men's Health

Struggling to find enough time in the day to squeeze in a workout?

Don't worry—you're far from alone. From work demands to family responsibilities to just plain busyness, it can be tough to dedicate a block on your daily calendar to yourself for the long training sessions you might think are the key to improving your fitness. Thankfully, toiling for hours in a weight room or a treadmill are not the only ways you can get an effective workout. If you're struggling with your schedule, you need to try our 7-Minute Blitz program.

These workouts, hosted by Men's Health Next Top Trainer winner Jahkeen Washington, are intense, demanding, and (best of all) finished in under 10 minutes. The methodology is backed by science; 7-Minute Blitz workouts use high-intensity circuit training (HICT) principles applied to different muscle groups for a targeted sweat session. You won't need any equipment, since all of the exercises use your bodyweight for resistance. The one thing you need to bring to the training is effort, to make the most out of the super-fast session. Have a little extra time to work? You can repeat the 7-minute sessions up to three times for an efficient super session.

Today, your focus is all on your butt. Your hamstrings and glutes, to be more specific—the biggest muscles in your body, and key drivers to power, strength, and athleticism. You'll be working with bodyweight, but you'll also need a bench, or some other sturdy, raised platform (a couch or solid chair will work, too) you can use for support.

Photo credit: Men's Health
Photo credit: Men's Health

The 7-Minute Blitz Glute-Hams Workout

Your session is broken down into three distinct blocks.

Block 1

Block 1 is dedicated to three split squat variations. You'll perform 20 seconds of one movement, then immediately transition into the next using the same leg position. Work through all three exercises on one side, then switch to repeat on the other side. That's one block. You'll need the bench, couch, or chair to elevate your foot for the Bulgarian Split Squat.

  • Bulgarian Split Squat

  • Standard Split Squat

  • Pulse Split Squat

Block 2

Block 2 uses the hip thrust, a popular exercise for the glutes. Perform each exercise for 20 seconds, then repeat for two total rounds. You'll need your bench, couch, or chair to support your back for these exercises.

  • Single-Leg Hip Thrust (R)

  • Single-Leg Hip Thrust (L)

  • Bilateral Hip Thrust

Block 3

The final block is all about the hammies. Ditch the platform and get down on the ground for these bridge variations. You'll perform each exercise for 20 seconds, immediately transitioning to the next. Repeat for a total of two rounds.

  • Hamstring Walkout

  • Bridge Hold

  • Bridge Hold Marches

Love working out with Jah? You can train with him with the 20-Minute Metcom program, available now on the All Out Studio streaming fitness platform.

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