Undated -- The Human Performance Institute created the 7 minute workout. No special equipment is necessary, just 12 exercises.
You do each for 30 seconds with a 10 second break in between. The science behind it is HIICT: High Intensity Interval Circuit Training. It's bursts of extreme activity.
Trainer Damian Fisher says, "With this kind of interval training, you go between the fat burning and the cardio zone. I like this workout for that reason."
Yes, you get 10 seconds of rest. But the method also gives your muscles a break, too, as you alternate which muscle groups you're working.
The workout's creators say you could be burning calories for as many as 72 hours after your last rep of high knees or jumping jacks.
Dr. Betti Reese and Dr. Tanya Martin tried the condensed sweat session. What do they think and what's Damian's final evaluation?
Betti: "I've enjoyed the routine so far. It's half the time, maybe a third of the time that I would spend here so I feel good. I'm not a morning person. But I can do this mid-day or at night."
Damian: "Its intense. I like that it's high intensity. It's interval. You can work multiple large muscle groups sequentially.
Tanya: "It's very effective. My heart rate got up to 158 in 7 minutes. I modified it. So I don't think these moves are so far advanced that you can't do it. You have to start someplace and this is a perfect place to start."
Damian: "It's got a good a cardio component, good strength component, a good flexibility component, and it addresses the core."
Watch the entire 7 minute workout and here technique pointers from Damian.