7 Minute Workout:

7 Minutes - if nothing else, give 7 minutes.

The following is a 7 minute workout (two actually), one contemplates access to equipment the other none is required.  This is an intense workout designed for use when you're in a pinch, desperate for time and equally desperate for a workout.  This is not designed to supplant your routine training sessions.

7-Minute A - No Equipment:
Perform 30 seconds of each activity
Rest as little as needed between activities

1.  Prisoner Squat
2.  Abdominal Crunches
3.  Hip Thrusts
4.  Pushups
5.  Reverse Lunges
6.  Plank
7.  Wall-Sit
8.  Russian Step-ups (30s/leg)
9.  Side Plank (30s/side)
10. High Knee Runs
11. Squat Thrusts
12.  Mountain Climbers

7-Minute B - Kettlebell, Dumbbells or Sandbag
Perform 30 seconds of each activity
Rest as little as needed between activities
1.  Kettlebell Swing (DB Swing, or Sandbag Clean)
2.  Prisoner Squat
3.  Pushups
4.  Bent-Over Row
5.  Reverse Lunges
6.  Plank
7.  Wall Sit
8.  Shoulder Press
9.  Russian Step-Up (30s/side)
10. Side Plank (30s/side)
11. Squat Thrusts
12. Mountain Climbers

When you're pinched for time - complete one circuit.  If you have more time, complete up to three.  Rest at least 2 minutes between each circuit.