Don't have an hour or even twenty minutes to exercise each day? You might not need it. This routine of 12 exercises is a complete workout based on the latest fitness research—and it only takes 7 minutes.
As with other short, but highly efficient exercises, this routine is based on interval training, where you're combining intense activity with brief recovery periods. We've seen interval training touted before as the most efficient type of exercise. You could do it with cycling, but this workout is an alternative guide and you can do it basically anywhere with almost no equipment.
The routine was posted in the May-June issue of the American College of Sports Medicine's Health & Fitness Journal and highlighted by The New York Times.
In this program : The exercises should be performed in rapid succession, allowing 30 seconds for each [with a 10-second rest between exercises], while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, [director of exercise physiology at the Human Performance Institute] Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.
As you can see from the chart at the top of this post, all you need is your own body weight and a chair to get "maximum results with minimal investment." However, this was designed for people with pretty sedentary lives, so if you're starting out somewhat in shape, you should probably do this a few times in a row.
Here are 12 videos that show how to do each of those exercises properly (http://goo.gl/r4O1Q).
Do each exercise as many times as you can for 30 seconds (or in the plank poses, hold for 30 seconds), and pause for 10 seconds between each exercise.
Keep in mind that for many people this isn't meant to be just a 7-minute workout, but rather a 7-minute cycle that you do a few (e.g., 2 or 3) times.