On

Off
  1. Jumping jacks
  2. Wall sit
  3. Push-up
  4. Abdominal crunch
  5. Step-up onto chair
  6. Squat
  7. Triceps dip on chair
  8. Plank
  9. High knees/running in place
  10. Lunge
  11. Push-up and rotation
  12. Side plank

The "what"?

The Scientific Seven-Minute Workout is a simple High Intensity Circuit Training (HICT) workout.

12 exercises, 30 seconds each, 10 seconds rest between each. Give yourself 100%. That's it.

Read more:
nytimes.com
ACSM