It’s been reimagined and strategically optimized by the P4P CEO to deliver fast, effective, full-body results. Built from years of global data and fitness science, this full body booster packs a powerful metabolic punch in just 7 minutes! 💥
Every second of this session is designed to ignite your metabolism, sculpt your body, and wake up every major muscle group — all without any equipment. You’ll feel energized, stronger, and more toned with each repetition.
💡 This enhanced format alternates aerobic bursts and compound strength moves, keeping your heart rate high and fat burning turned on.
Whether you're just starting out or need a quick reset to jump back into training, this is the perfect entry-level full body workout to do anywhere — at home, in the park, or even on a break.
✅ Here's what you get:
✅ Full Body Activation
✅ No Equipment Needed
✅ Boosts Metabolism
✅ Easy to Follow — Ideal for Beginners
✅ Quick & Powerful 7-Minute Format
✅ Burn Fat & Build Tone
🔁 Use this video consistently to feel fitter, leaner, and more alive in just 4 weeks.
This is the new evolution of the 7-minute workout — born from science, guided by experience.
Let’s move smarter, not longer. Let’s evolve. 🔥
📅 CALENDAR
WEEK 1️⃣
Mon ✅ | Tue ❌ | Wed ✅ | Thu ❌ | Fri ✅ | Sat ❌ | Sun ✅
WEEK 2️⃣
Mon ✅ | Tue ✅ | Wed ❌ | Thu ✅ | Fri ❌ | Sat ✅ | Sun ❌
WEEK 3️⃣
Mon ✅ | Tue ✅ | Wed ✅ | Thu ❌ | Fri ✅ | Sat ❌ | Sun ✅
WEEK 4️⃣
Mon ✅ | Tue ✅ | Wed ❌ | Thu ✅ | Fri ✅ | Sat ✅ | Sun ❌
✅ Workout day ❌ Rest day
🥗 NUTRITION
Fuel your results with simple habits! 🍌💧
Prioritize lean protein (chicken, tofu, eggs) to support muscle recovery
Include complex carbs like oats or brown rice to power your workouts
Add healthy fats: avocado, nuts, olive oil
Stay hydrated all day — aim for at least 2 liters
Eat a light, balanced meal about 60–90 min before your session
Whether you're vegan, vegetarian or omnivore — balance is key! 🥦
💙💛 SUPPORT US
👍 Like the video if you feel the burn!
💬 Leave a comment — we read them all!
🔔 Subscribe to stay updated
👯♀️ Share with a friend and train together
🔁 Come back daily and make it your routine!
📲 OUR APPS
🌟 Ready for more workouts and better results?
📲 Download our FREE Full Body & Abs Apps now!
👉 Abs App: https://onelink.to/p4p_abs_app
👉 Full Body App: https://onelink.to/p4pfullbodyapp
#7minuteworkout
00:00 - The 7 Minute Full Body Workout – Reinvented by P4P CEO | No Equipment | Level 1
00:03 Exercise 1 - Jumping Jacks ( P4P ID: 96 ) | Muscle: Legs Exercises, Side Leg, Internal Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
00:37: Rest Break
00:51 Exercise 2 - Push-Ups ( P4P ID: 47 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
01:24: Rest Break
01:39 Exercise 3 - Hindu Push Ups ( P4P ID: 45 ) | Muscle: Upper Chest, Lower Chest | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
02:12: Rest Break
02:26 Exercise 4 - Butt kicks ( P4P ID: 110 ) | Muscle: Legs Exercises, Back Leg, Calf Leg | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
02:59: Rest Break
03:13 Exercise 5 - Side Plank with Reach Under ( P4P ID: 177 ) | Muscle: Lower Abs, Upper Abs, Lateral Abs, Rear delt | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
04:16: Rest Break
04:30 Exercise 6 - Diamond Push-Ups (Knees position) ( P4P ID: 92 ) | Muscle: Inner Chest | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
05:05: Rest Break
05:20 Exercise 7 - Jumping Jacks ( P4P ID: 96 ) | Muscle: Legs Exercises, Side Leg, Internal Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
05:54: Rest Break
06:08 Exercise 8 - Switch Kicks ( P4P ID: 176 ) | Muscle: Lower Abs | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
06:40: Rest Break
06:55 Exercise 9 - Abdominal Crunch ( P4P ID: 130 ) | Muscle: Upper Abs | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
07:29: Rest Break
07:43 Exercise 10 - Jumping Jacks ( P4P ID: 96 ) | Muscle: Legs Exercises, Side Leg, Internal Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
08:17: Rest Break
08:32 Exercise 11 - Crunch with vertical legs and touch of the ankles ( P4P ID: 14 ) | Muscle: Upper Abs | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
09:07: Rest Break
09:21 Exercise 12 - Burpees ( P4P ID: 37 ) | Muscle: Lateral delts | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
09:54: Rest Break
10:08 Exercise 13 - Squat ( P4P ID: 22 ) | Muscle: Legs Exercises, Front Leg, Side Leg, Internal Leg | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
10:41: Rest Break
10:56 Exercise 14 - High knees running in place ( P4P ID: 112 ) | Muscle: Legs Exercises, Front Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
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