‘I don’t have enough time,’ is the number one excuse for people not doing any exercise. This attitude is certainly not good, since a sedentary lifestyle is an invitation for diabetes and cardiac problems. A little bit of exercise keeps you energetic, and can help you live a longer, happier life.

You don’t need a lot of time too – just seven minutes. That said, if you do this seven minute workout, you’ll realise that those 7 minutes aren’t easy at all. Your whole body gets a workout, and you can do it at your home, at your own time.

So, without further ado, let’s look at the scientific 7-minute workout that was first popularized by a NY Times article. It has 12 exercises, each of which should be done for 30 seconds with 10 second rest in between every exercise. Here’s the full routine:

Jumping Jacks

Wall Sit

Push-Up

Ab crunches

Step-up onto chair

Squats

Triceps dip on chair

Plank

High knees running in place

Lunge

Push-Up and rotation

Side plank

If you need a companion video, that’ll guide you through these 12 exercises, here it is: