Even a short full-body workout can warm you up and help clear your head. We combined basic moves like squats and push-ups at manageable counts, and even if you are returning to exercise, you can adjust reps while watching how your body feels. No equipment is needed, and you can start right away even in a small room, so you can adopt it the day you decide to.

Recommended for: People who want light morning exercise but have little time or equipment.

- Overview and structure of the 7-minute menu

- Rep guidelines for beginners

- Proper squat form

- Moves that use the arms and core

- A cool-down to finish with

- Small ideas to avoid quitting after three days

*Digital guide in PDF format. Not a substitute for medical advice.