It's easy to brush off working out because there simply isn't time for a long run or a trip to the gym. But what if you could finish an effective workout in just seven minutes from the comfort of your own home? Thanks to exercise physiologist Chris Jordan, you can. He designed a high-intensity interval training workout you can do at home that takes just seven minutes, Business Insider reports.
It's called the Johnson & Johnson Official 7 Minute Workout, and you can download the app to learn the routine. The program is composed of 72 exercises designed to increase your heart rate and help you build muscle (think jumping jacks, sit-ups, planks, and squats). While most require just your body, others require common household items like a chair or a stool. Each seven-minute routine fits in about 12 short exercises.
The moves force you to practice interval training, which means you'll complete short, intense bursts of work followed by periods of rest. Jordan created the routine based on his experience as a fitness consultant for the U.S. Air Force in Europe. "High-intensity interval training can provide similar or greater benefits in less time than traditional longer, moderate-intensity workouts," Jordan told Business Insider. All you need is seven minutes and little motivation to kick your health goals into gear.