Early last year, the American College of Sports Medicine shared a total body workout that could be completed in just 7 minutes. It was perfect for all of us who eat meals on the go and can’t always squeeze in an hour at the gym. But what if you want to pack on some muscle instead of just toning your body? The answer: The Advanced 7-Minute Workout. The new workout, which also takes just 7 minutes, includes a couple of dumbbells and a few moves designed to wear out your muscles a bit more. You can still do it on your lunch break and squeeze in that run to Taco Bell.