Your Best 21 Minute Workout!

Your Best 21 Minute Workout!

Sometimes when I workout, I don't want to listen to a timer or be stressed about getting finished in a certain amount of time.  This workout has three 7 minute circuits that you work through and do as many times as you can, stopping after 7 minutes regardless of how many sets you can get finished, and move onto the next set.  After 21 minutes (25 with warm up) - you are all finished!  You can even do this workout outdoors, just grab a kettlebell and find a bench - that's all you need!

It's a great way to do a workout when you are short on time - you are done in 21 minutes!


  • Do all four exercises in the set, starting again at the top when you complete all four exercises.  Do as many sets as possible.
  • Continue for 7 minutes.  Stop after 7 minutes and move to next set.
  • Take breaks as needed.
  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.  Click HERE for full disclaimer.


Warm-Up - 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)


SET 1 - 7:00 Minutes

SET 2 - 7:00 Minutes

  • 10 Alternating Reverse Lunges (Dumbbell, kettlebell or no weight)
  • 10 Dips
  • 10 Star Crunch
  • 40 Mt Climbers

SET 3 - 7:00 Minutes

(Click here for a 12 minute complete body stretching video to use following the workout)

Fill out the form below to download the PRINTABLE WORKOUT.  Don't forget to click the link after submitting the form.