The 7-Minute Workout

12 exercises deploying only body weight, a chair, and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science.

1. Jumping jacks
2. Wall sit
3. Push-ups
4. Abdominal crunches
5. Step-up onto a chair
6. Squats
7. Triceps dip on a chair
8. Plank
9. High knees, running in place
10. Alternating lunges
11. Push-ups with rotation
12. Side plank, each side

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