Are you not feeling as fit as you’d like to, and the idea of working out for 8 minutes sounds like too much hard work? Well, you’re in luck – because scientists have devised a short but extreme exercise program guaranteed to whip you into shape in less time.


Just a heads-up: If you’re not so fit, get the medical all-clear first before trying this, and to make sure you’re getting the most from this scientifically-researched workout program, read all about high intensity interval training (HIIT) and be ready for 7 glorious sweaty minutes of working out!


1. Jumping jacks

Do as many reps of each exercise as you can in 30 seconds, then have a 10-second break (maximum) before moving on to the next one. Jump while spreading arms and legs, opening feet wide.


7 minute workout
Pic via Getty Images.

2. Wall sit

Slowly slide down until thighs are parallel to floor. Hold briefly. Repeat.


3. Push-up

Set hands slightly wider than shoulder width, push up until arms are straight.


4. Abdominal crunch

With knees bent and feet flat, lift head and shoulders up.


5. Step-up

Step-up on to the chair; step up and down, switching legs each time.


7 minute workout
The workout was going great, until Brian forgot that he didn’t have a pool. Pic via Getty Images.

6. Squat

Slowly bend legs until thighs are parallel to floor, extending arms out straight.


7. Chair triceps dip

Keep elbows tucked in as you lower yourself. Push back up to straighten arms.


7 minute workout
Reggie’s workout was going great, right up until he thought he heard someone sneaking up behind him. Pic via Getty Images.

8. Plank

Support body on balls of feet; hold for 30 seconds.


9. High knees running

Stand tall, run in place as fast as you can, keeping knees up.


10. Lunge

Step forward, both knees bent at 90°. Stand, switch legs.


7 minute workout
Andrew had a very bright future as an Olypmic gymnast, but he could never quite stick the landing. Pic via Getty Images.

11. Rotational push-up

As you push up, rotate body so right arm lifts up overhead. Return to start, rotate, lifting left arm.


12. Side plank

Lie on right side on elbow, push up to form a triangle. Hold for 30 seconds, then switch sides.




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