Tech: This science-backed 7-minute workout is all you need to get back in shape

You can do it anywhere.

It is not easy to squeeze in time for the gym, especially when you live in a world expected to be in two different places all the time. While this workout wouldn't give someone the physiques of a bodybuilder, it can surely help to get in shape. This convenient exercise routine only takes 7 minutes to complete, and it is based on science! Following is a transcript of the video.

This scientifically-backed 7-minute workout can get you back in shape. It is called HICT (High-Intensity Circuit Training). This routine is designed to boost endurance and build muscle strength. Perform the following 12 exercises intensely for 30 seconds each. With 10 second breaks in between.

1. Jumping jacks (total body)

Do them rapidly so you can bring your body temperature up.

2. Wall sits (calves and quadriceps)

Lean back against a wall bending your knees at 90 degrees. Hold this position.

3. Push-ups (chest, abs, triceps)

Do as many as you can while keeping your back straight.

4. Crunches (abdominal muscles)

Pay attention to your abs. Lift with them and not your back.

5. Step-ups onto a chair (legs, hips, and butt)

Face ahead and don't look down. Step up to the chair with one leg, step down, and repeat.

6. Squats (legs and butt)

Keep your back straight and push your body weight through your heels.

7. Chair dips (triceps)

Lower your body until your arms are perpendicular to the floor.

8. Planks (cor muscles and whole body)

Hold your body in a straight line from shoulders to ankles.

9. Running in place (total body)

Bring your knees up as high as possible.

10. Lunges (legs and hips)

Keep your upper body straight. Step forward with one leg until both knees are at a 90-degree angle.

11. Push-ups and rotations (upper body)

After each push-up, rotate sideways and place one arm in the air.

12. Side planks (core muscles and total body)

Hold a plank sideways, making a straight line with your body.

If your heart isn't pounding, you're doing it wrong. Repeat the exercises two to three times if possible. Now you know how to squeeze in an effective workout in just 7 minutes.

Editor's Note: This video was first published on December 5, 2016.

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