7 Min Scientific Workout PRO

In short, based on leading sport medicine practitioners, they created a 7 minute exercise that was highly effective AND could be done at home.

In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort - all of it based on science.

Benefits:
1) Burns the most fat in the least amount of time
2) Reduces the amount of time you workout to accommodate busy schedules
3) Uses bodyweight as resistance, meaning no equipment is required other than a chair

The routine involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move:

Jumping jacks
Wall sit
Push-up
Abdominal crunch
Step-up onto chair
Squat
Triceps dip on chair
Plank
High knees/running in place
Lunge
Push-up and rotation
Side plank

When the workout is performed at a high enough intensity, the routine fulfills the American College of Sports Medicine (ACSM) guidelines for vigorous physical activity, combining both metabolic and resistance training into one session. While the team that designed the workout admits there’s no “ideal” number of stations in a bodyweight interval circuit, the 12 they included in the sample template hit virtually every major muscle group. The 30-second intervals were included to allow for most people to perform 15 to 20 reps of each (with good form)