The Scientific proven Seven Minute Workout. Made famous by article written on NY Times.
Free 7 minute workout app contains 12 high intensity bodyweight exercises. 30 seconds per exercise, 10 seconds rest between exercises.
The high-intensity workout (HIIT workout) combines both weight bearing and aerobic, using body weight to provide resistance. Each exercise is done for 30 seconds, with a 10-second rest before going on to the next exercise (with breaks included, the routine totals eight minutes).
The entire sequence of 12 exercises can be repeated multiple times if desired.
The order of the exercises is:
• Jumping jacks
• Wall sits
• Push-ups
• Abdominal crunches
• Step-ups onto a chair
• Squats
• Triceps dips on a chair
• Planks
• High knees/running in place
• Lunges
• Push-ups and rotations
• Side planks