The 7-Minute Workout

The intervals

Work	30s
Rest	none
Rounds	1
Exercises	12
Rest between exercises	10s
Total time	8:00

How it works

The circuit alternates upper body, lower body and core so that the muscles you just used get a rest while you keep working. That is what lets it run with only ten seconds between moves — the rest is local, not global, so your heart rate stays up the whole way through.

Who it's for

Anyone short on time or starting out. It covers the whole body once and asks for no equipment beyond furniture you already own.

Coaching notes

• Set up the chair and clear the wall space before you press start.
• Ten seconds is exactly long enough to change position. Know what is next.
• Do it twice through if once stops being hard — that is the intended progression.
• The wall sit and the plank are where people cheat first. Watch those two.