The 7-Minute Scientific Workout

This scientifically-proven HIIT workout delivers maximum results in just 7 minutes. Published in the American College of Sports Medicine journal, it combines 12 exercises that work your entire body.

The 12 Exercises

1. Jumping jacks • 2. Wall sits • 3. Push-ups • 4. Crunches • 5. Step-ups • 6. Squats • 7. Tricep dips • 8. Planks • 9. High knees • 10. Lunges • 11. Push-up rotation • 12. Side planks

Do each exercise for 30 seconds with 10 seconds rest between. The exercises are ordered to let some muscles rest while others work, keeping intensity high throughout.

Why It Works

High-intensity intervals trigger EPOC (excess post-exercise oxygen consumption), meaning you burn calories for hours after finishing. Studies show this can be more effective than longer, moderate workouts.

Work hard for each 30-second interval. You should be breathing heavily and sweating. Do this 3-4 times per week for best results. No equipment needed – perfect for home, office, or travel.