Does 7-minute workout help you lose weight? -

Does 7-minute workout help you lose weight?

If you’re working on losing weight, the 7-Minute Workout can help, along with a healthy diet. It’s an extreme, calorie-burning workout that will help shed the pounds and keep them off.

Does the 7-minute work out work?

Aerobic: Yes. Because you run through the exercises very quickly and work many large muscle groups at once, you get an aerobic workout that helps burn fat and trim down body weight. Strength: Yes. The exercises work all the major muscle groups, building strength throughout the body.Aerobic: Yes. Because you run through the exercises very quickly and work many large muscle groups at once, you get an aerobic workoutaerobic workoutCardiovascular endurance is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time. Improving your cardiovascular endurance can make it easier for you to carry out your daily tasks.https://www.webmd.com › what-is-cardiovascular-enduranceCardiovascular Endurance: What It Is, and How to Improve It – WebMD that helps burn fat and trim down body weight. Strength: Yes. The exercises work all the major muscle groups, building strength throughout the body.

Can 7 minutes of exercise a day make a difference?

According to research, 7-minute workouts can reap some major rewards with one study finding that seven minutes of bodyweight high-intensity exercisehigh-intensity exerciseWhat is a HIIT workout? HIIT (high-intensity interval training) is a form of interval training that involves short bursts of super-intense exercise with periods of rest or lower intensity exercise in between.https://www.womenshealthmag.com › hiit-workout-at-homeHIIT Workouts at Home: 22 Sweaty Options from 5 to 45 minutes can improve your muscular strength, insulin sensitivity and V02 max.

How often should you do the standing 7-minute workout?

How often should you do the workout? Aim for two to three circuits, 3 days per week, Jordan says. That gets you close to the recommended guidelines of 75 minutes of vigorous activity each week.

Is HIIT OK to do everyday?

HIIT is a great, safe, and effective workout, but there’s no need to do it every day. Keep it to three times per week. You’ll still reap the benefits and give your body time to recover properly.

How many calories does a 7-minute workout burn?

How Many Calories Do You Burn With The 7-Minute Workout? According to the findings of a study by researchers at the University of Wisconsin, La Crosse, you’ll burn about 105 calories during the 7-minute workout.02-Sept-2021

Is the 7-Minute Workout App effective?

Pros: HICT is generally safe, effective, and very efficient, providing a very realistic exercise options for time-conscious individuals. Also, because body weight is used for resistance, individuals can do these exercises any time, any place, without needing access to specialized or expensive equipment and facilities.Jun 6, 2013

Will I lose weight if I do HIIT everyday?

Are HIIT Workouts Good for Weight Loss? Yes, they are. A great HIIT workout routine will not only burn calories during the workout, but it also keeps your metabolism high enough for you to continue expending energy hours after the routine is done.

How many times a day should you do the 7-minute workout?

Aim to complete the Scientific 7-Minute workout at least once every day. Often we neglect our core and cardiovascular fitness, so this science-based workout can help to lift those deficiencies. As with all workouts, it is imperative that you combine the workout with a balanced diet.Apr 1, 2021

Can you do 7-minute workout everyday?

How often should you do HIIT?

Two to three days a week

Is 7 minutes workout effective?

According to research, 7-minute workouts can reap some major rewards with one study finding that seven minutes of bodyweight high-intensity exercise can improve your muscular strength, insulin sensitivity and V02 max.According to research, 7-minute workouts can reap some major rewards with one study finding that seven minutes of bodyweight high-intensity exercisehigh-intensity exerciseWhat is a HIIT workout? HIIT (high-intensity interval training) is a form of interval training that involves short bursts of super-intense exercise with periods of rest or lower intensity exercise in between.https://www.womenshealthmag.com › hiit-workout-at-homeHIIT Workouts at Home: 22 Sweaty Options from 5 to 45 minutes can improve your muscular strength, insulin sensitivity and V02 max.27-Mar-2021

Can I do 7 min HIIT everyday?

‘Seven-minute workouts are great for days you’re short on time and can’t fit a full workout in. But use them as a tool rather than to replace more traditional training sessions,’ advises personal trainer and Barre instructor, Aimee Victoria Long. ‘You want your body to be “active” for at least 30 minutes per day.27-Mar-2021

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7-Minute Workout: Benefits, Intensity Level, and More

The 12 exercises in the 7-minute workout target all the body’s major muscle groups: Jumping jacks (total body) Wall sit (lower body) Push-up (upper body) Abdominal crunch (core) Step-up onto chair

The 7-Minute Workout Explained in Pictures – WebMD

Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds. There are 12 exercises. Each should take 30 seconds, with a 10-second “break”. It’s called the

7 Minute Workout – Well Activity – The New York Times

The 7-Minute Workout 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science. 1. Jumping jacks 2. Wall

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The Standing 7-Minute Workout – The New York Times

Let’s go. Raise those knees. Pump those arms. This is a cardio exercise. The goal here, let’s get our heart rate up. If you can, let’s go into a jog, a jog in place. Pump those arms. Raise those

I Tried The 7-Minute Workout For A Month — Here's What

The 7-minute workout is a science-backed circuit routine that uses only body weight. The high-intensity interval-training program was designed by two exercis

7-Minute Workout – YouTube

Based on the article published in American College of Sports Medicine. It features 12 exercises deploying only body weight, a wall and a chair.If you’re look

For an Exercise 'Snack,' Try the New Standing 7-Minute

Next exercise for the legs — chair assist squats. Here we go. Feet about shoulder width apart, knees slightly bent, then lower yourself towards the chair. Use your arms to counterbalance. Go as

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Official 7 Minute Workout – Johnson & Johnson

Johnson & Johnson Official 7 Minute Workout® App is the fast, simple, science-based way to work out anywhere, anytime. Designed by Chris Jordan, Director of Exercise Physiology at the Johnson & Johnson Human Performance Institute, the workout has helped people around the world get the most out of every minute.

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PDF MAKE EVERY MINUTE COUNT. – University of California, Berkeley

The 7 Minute Workout helps you make every minute . count. Designed with ease, effectiveness, and fun in mind, you can do this workout anywhere with confidence that it is safe and beneficial to your health. Designed by exercise physiology specialist Chris Jordan, this workout is now available as The Johnson & Johnson Official 7 Minute Workout App.

The Standing 7-Minute Workout – The New York Times

To make the workout accessible to more people, Mr. Jordan recently created the Standing 7-Minute Workout, suited to bodies of any age, size or fitness level. Like the original workout, the

7-Min Scientific Workout and – 7 minutes at a time.

Awesome full body workout to lose weight and get that flat tummy you alway wanted. Scientifically proven 7 minute workout for weight loss.

7 Minute Workout: Science-Backed Full-Body Exercise That Works

Exercising for 7 minutes a few times a week isn’t going to totally transform your body, but when done correctly, it’s better than zero minutes (duh). After a few weeks, you’ll likely see some

The Scientific 7-Minute Workout – The New York Times

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those

‎7 Minute Workout on the App Store

7 Minute Workout is the #1 fitness app in 127 countries. Daily HIIT exercises at home with no equipment. Become your own personal trainer to lose weight and get fit with fast with simple daily workouts. 12 high intensity bodyweight exercises. 30 seconds per exercise, 10 seconds rest between exercises.

Home – Seven – The 7 Minute Workout App – Seven

The 7 Minute Workout App – Seven Small habits lead to big changes. Join the movement of over 40 million and see results with just 7 minutes a day! 4.7 Over 600K ratings Featured on Effective Workouts Seven’s workouts are based on scientific studies to provide the maximum benefit in the shortest time possible.

The Scientific 7-Minute Workout – The New York Times

The Scientific 7-Minute Workout by Gretchen Reynolds. 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on

7 Minute Exercise CD – Foundation of Human Understanding

Description 7 Minute Exercise Audio CD Find Relief From Stress And Struggle How it Works The exercise works by diminishing negative responses to people and situations. Starve the roots of your unfounded fears, and open up a whole new world of understanding. Simple

‎7 Minute Workout: Fitness App on the App Store

Scientific studies show that daily 7 minute workouts are the short and quick way to get fit and healthy! Most people don’t get enough exercise and our app is a simple and fun way to get started. Once you start, you won’t be able to stop! Why The 7 Minute Workout App by 7M? • Professionally designed workouts that are short and effective.

The 7 Minute Workout app actually made me an exercise guy

7 Minute Workout: Fitness App, available on iOS and Android, is an aptly dubbed piece of software that crams targeted workout regimens into digestible lengths of — you guessed it — seven minutes. While the workouts themselves are strenuous, using 7 Minute Work is blissfully brainless.

7 Days of 7-Minute Workouts – Verywell Fit

Either way, if you’re looking for a quick, exercise boost on a busy day, a 7-minute workout is a great option. 7-minute workouts are a great way to exercise when your time is limited. The following workouts are fun, effective, and can be modified to your fitness level. Workout Tips .

7 Minute Fitness Strength Training for Seniors and Over 60

7-minute strength training over 7 days Develop balance by focusing on yoga for seniors Step-by-step exercise routines Great way to regain energy Common myths about exercise Important stretches that are vital before exercise This book covers several home workouts without having to buy extra accessories Simple Strength Training Exercises

7-Minute Workout – darebee.com

For the pressed-for-time and those who want to fit exercise into everyday life without sacrificing a lot of time in the process the 7-Minute Workout is the perfect solution. It activates all the key muscle groups in the body. It gets your breathing and blood flow going and it changes you neurochemically so that adaptations can take place so you

‎7 Minute Workout + on the App Store – Apple Inc.

7 Minute Workout + lets you do the revolutionary 7 Minute Workout which research has shown can give you a fast, efficient, whole body workout routine in just 7 minutes a day by utilizing 12 exercises you can do at home with no equipment. Improve your health and fitness by working out just 7 minutes a day! Features Include:

7 Minute Workout: Daily Exercise for Weight Loss – Apps on

7 Minute Daily Workout is best exercises for regular people just like you and me, you can do a quick-fit workout anytime anywhere. It only takes 7 minutes. This 7-minute workout app has been highlighted by the maximum results with minimal investment. This 7-minute workout is based on high-intensity circuit training, proven to be the safest, most effective, and most efficient way to improve

Buy 7-Minute Workout – Microsoft Store

Researchers at the Human Performance Institute have come up with scientific guidelines for a high-intensity workout. All you need is a chair, a wall and 7-Minute Workout to guide and time your way through 12 specific exercises. 7-Minute Workout is thoughtfully designed. It’s informative, using visual and audible cues.

PDF The 7-Minute Workout

The 7-Minute Workout Each exercise should be done continuously for 30 seconds at an 80% effort with a rest interval of 10 seconds between each one. This high-intensity interval training provides similar benefits to prolonged endurance training and weight lifting in much less time. The order of the exercises is critical, as it

PDF 7-minute Workout Anywhere – American Heart Association

7-minute Workout Anywhere Do each exercise at your own pace for about 30 seconds, with 5-10 seconds rest between exercises. Shoulder Rolls . Beginner: Standing with feet hip width apart, slowly roll both shoulders forward, up, back and down. Add Intensity: Hold hand weights down at sides. Squats/Chair . Beginner:

The Science Behind the 7-Minute Workout – NTI School

The 7-Minute Workout is a high-intensity circuit training that uses body weight as resistance. The workout combines aerobic and resistance training into a single exercise circuit lasting approximately 7 minutes. The popularity of the 7-Minute Workout soared quickly, with features in Forbes, the Business Insider, the New York Times, and on Good

The Perfect 7-Minute Workout – WebMD

7-Minute Workout . Slideshow 9 Tips for Flat Abs . Slideshow 15 Pilates Moves That Get Results . Slideshow Core Moves for Your Workout . Slideshow Best Toning Workouts . Slideshow

Lucy's 7 Minute Workouts – Lucy Wyndham-Read

7 MINUTE WORKOUT TO SLIM YOUR LEGS. 7 MINUTE WORKOUT TO LOSE ARM FAT & TONE YOUR ARMS. 7 MINUTE WEIGHT LOSS WORKOUT & TOTAL BODY TONING ROUTINE. 7 MINUTE WORKOUT TO SPEED UP YOUR METABOLISM. 7 MINUTE WORKOUT FOR MEN & WOMEN TO REDUCE TUMMY FAT. LIFT, SCULPT AND TONE WITH SPECIALLY DESIGNED GLUTE EXERCISES TO DO AT HOME.

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7 Minute Workout | Download – ACSM

Time Saver 7 Minute Workout: High Intensity Fitness Circuit. How To: Perform 12 key exercises of all the major muscle groups in rapid succession with 10 seconds of rest between exercises. Key Application: Each exercise takes 30 seconds and is performed at a high intensity. Download from our Resource Library.

This Easy 7-Minute Workout Will Help You Burn Fat, Says

The 7-Minute workout preached the benefits of a type of training that was quickly gaining in popularity at the time: high-intensity interval training, or doing short bursts of really intense exercise split up by short periods of rest.Though the mechanics of HIIT were actually nothing new—elite athletes have been doing several versions of it since the 1930s—the routine promised something

Can you handle this 7-minute exercise routine? – We Are

Using this technique, trainers have come up with a 7-minute exercise routine that can be done virtually anywhere using just your body weight, a wall, and a standing platform. You’ll do 12 different exercises for 30 seconds each and reward yourself with 10 seconds of rest between each set.

Secret Side Effects of Exercising 7 Minutes Every Day

Interval training has been a staple of elite athletes’ workouts for decades. But it was only recently that HIIT became a part of regular fitness buffs’ training, when the New York Times released its famous 7-Minute Workout in 2013, based on research and recommendations from the American College of Sports Medicine’s Health and Fitness Journal.

Do You Have 7 Minutes to Exercise? – Alternative Daily

The “seven-minute workout” incorporates the high-intensity circuit training technique. During the workout, which should last approximately seven minutes, individuals perform between nine and 12 body-weight exercises at close to maximum effort for 30 seconds with short rest periods of about ten seconds between exercises.

Pros and Cons of the 7 Minute Workout

This New York Times article reports on a seven-minute workout designed for significant health benefits through high-intensity circuit training (HICT) workouts. This is not the first time we’ve read about such a workout, so we decided to share some thoughts on this one—both our own thoughts and those of the original authors in the American College of Sports Medicine Health and Fitness Journal .

How to Do the 7 Minute Workout: 12 Steps (with Pictures

The 7 Minute Workout has been developed by world leading scientists and has been proven to be more effective than longer more difficult workouts. It consists of 12 different exercises, meant to be done for 30 seconds each, with a 10 second rest interval between each one.

7 Minute Workout Exercises | Live Healthy – Chron.com

7 Minute Workout Exercises. Seven minutes to a fitter, healthier you requires a few short fitness routines that can offer the appeal of an abbreviated workout. Originally designed with 12 exercises to cater to busy executives and others who need to work out whenever and wherever they can fit a few fitness moments in,

New Fitness Routine Combines Sex With The 7 Minute Workout

The 7 Minute Workout has been scientifically shown to result in weight loss (Trapp et al., 2008). Recent studies have also found that the 7 Minute workout improves flexibility, muscle strength

Does the 7-Minute Workout Work? – Business Insider

Designed by exercise physiologist Chris Jordan, the Johnson & Johnson Official 7 Minute Workout gets your heart pumping and helps build muscle.. The app is a great introduction to a trendy type of

The Truth About the 7-Minute Workout – Women's Health

So. About that famous 7-minute workout. To try it, perform each of these exercises for 30 seconds with less than 15 seconds of rest/transition time between moves: jumping jacks, wall sit, pushups

The 7 Minute Workout Proven by Science | Man of Many

The Scientific 7-Minute Workout is a high-intensity workout that has been proven to increase basic fitness and procure major health benefits. First published in the American College of Sport’s Medicine’s Health and Fitness Journal in 2013, the workout showed improved fitness and weight loss among participants.

The 7-minute workout – The GoodLife Fitness Blog

The 7-minute workout gets a lot of attention and it has a place in a lot of workout plans. Keep in mind, it’s not for everyone and it will not meet all of your health and fitness needs. That being said, there are some major benefits to doing this fast pace, intense, AMRAP style workout as part of your workout program.

7-Minute Workout: Fact vs. Fiction | Live Science

7-Minute Workout: Fact vs. Fiction. The “seven-minute workout” is getting a lot of attention these days, and it sure sounds enticing. But experts say the express exercise routine is not as

‎7 Minute Workout* on the App Store

The 7 Minute Workout App lets you feel better, be fitter and more energized throughout day, just by doing scientifically backed 7 minute workouts. So if you are up for no weight, home and bodyweight workout with 7 minute exercises, this is surely one of the best 7 minute workout apps!

Exercise and Fitness: The 7-Minute Workout

The 7-Minute Workout If you’ve ever promised yourself that you would get back in shape just as soon as you could find the time, then the 7-Minute Workout may be for you. It’s a short, rapid-fire series of exercises that use your own body weight.

Get 7 minute workout – Microsoft Store

7 minute workout. Track your scientifically proven 7-minute workout with this app! With this popular 12-step exercise program you can achieve good results in minimum time. This app gives you the instructions, tracks the time, and gives you visual, audible (speech) and tactile feedback on rest and exercise periods.

Amazon.com: 7-Minute Workout : Alexa Skills

Description. Welcome to the new 7-Minute Workout. This revolutionary workout experience has been built from the ground up to offer more variety, more control, and over 45 new exercises to better help you achieve your fitness goals. You can now tailor your experience with a number of new features, including: • Choose between three different

‎Seven: 7 Minute Daily Workout on the App Store

Download Seven: 7 Minute Daily Workout and enjoy it on your iPhone, iPad, and iPod touch. ‎Join the movement of 40 million and see results with just 7 minutes a day. Getting fit has never been this easy – or this much fun. Seven’s workouts are based on scientific studies to provide the maximum benefit in the shortest time possible.

The 7-Minute Workout

Do each of the 12 exercises for 30 seconds, which should be enough time to complete between 15 and 20 repetitions, the optimal amount. Take a 10-second break as you transition from one exercise to the next, but no longer so that you don’t lose the benefits of the high-intensity technique. 7-Minute Circuit Exercises . 1.

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7-Minute Workout FREE. Everyone Has Seven Minutes a Day There’s no excuse for not exercising when you can fit an effective workout into less than eight minutes. Researchers at the Human Performance Institute have come up with scientific guidelines for a high-intensity workout. All you need is a chair, a wall and 7-Minute Workout to guide and

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‎7-Minute Workout Guide on the App Store

7 minute workout with animated illustrations, timers, and spoken instructions guiding you between 30 to 60 seconds of intense exercise and 10 seconds of rest. * Voice guided workout, so you can complete the entire workout without looking at your device. * Outline of all the exercises in the workout. * Perform workout with countdown timers and

7-Minute Abs: Quick Ab Workout You Can Do Without Any

7-minute abs exercises With this circuit, go big or go home. Try to work at the highest possible intensity for as many reps as you can manage in 30 seconds without sacrificing proper form.

7-Minute Tough Core Workout – WebMD

7-Minute Workout . Slideshow 9 Tips for Flat Abs . Slideshow 15 Pilates Moves That Get Results . Slideshow Core Moves for Your Workout . Slideshow Best Toning Workouts . Slideshow

‎J&J Official 7 Minute Workout on the App Store

Key Features: • Workout Library contains 22 preset workouts, varying in intensity and duration. • Workouts are designed to fit your schedule, ranging from 7 to 32 minutes. • 72 exercises and 22 workouts you can customize to create over 1,000 variations – from easy to hard. • Smart Workout feature gauges your fitness and motivation

Can You Get a Total-Body Workout in 7 Minutes? – WebMD

Ramp up your 7-minute-workout results with these tips from Jordan. Make every minute count. Give each exercise your best effort. The workout never hits two muscle groups in a row, so go all out

Download 7 Minute Workout for Android – Free – 1.363.109

The 7 Minute Workout application is a fitness program which helps users get in their effective daily workout in only seven minutes. It has a lot to offer to users. Once you download the 7 Minute Workout app, it turns your Android device into a training aid. The exercises are designed to help you achieve high-level performance and a lasting

How the 7 Minute Workout app kept me moving during the

The original 7 Minute Workout is free. There are seven other variations available on the app: the alternative 7 Minute Workout, which features different takes on the 12 moves from the original, as

The Scientific 7-Minute Workout – MotleyHealth

The 7 minute workout is a simple circuit training workout which consists of 12 bodyweight exercises – the only equipment required is a chair, which is used for 2 of the exercises (the step-ups and the triceps dip). Each exercise is performed for 30 seconds with 5 seconds rest between each – so 12 exercises will take 7 minutes (35 seconds x

7 Minutes Workout – Only One Ways to Get in Shape

Try the 7-Minute Workout! Based on ‘The Scientific 7-Minute Workout’ routine posted in the American College of Sports Medicine’s Health & Fitness Journal and highlighted by The New York Times, this high intensity interval training app will get you sweating. 12 exercises, 3 required items (yourself, a chair, a wall), and 7 minutes is all you

Jillian Michaels' 7-minute, 7 day fitness – Yahoo

Michaels is offering Yahoo Life readers an exclusive deal on her fitness app, which is stocked with more effective 7-day workouts just like these. Enjoy a free 7-day trial and a 3-month

Effect of 7-minute workout on weight and body composition

Background: The 7-minute workout composed of aerobic and resistance exercises is becoming a very popular workout. It targets individuals with time constrains and low motivation to commit to lengthy and extensive workout programs. The objective of the study is to investigate if the 7-minute workout has a 6 week effect on body weight and composition.

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No hidden and surprise charges! * Full body 7 minute workout that targets all the important parts: abs, core, butt, legs, arms, belly fat, back, fat loss, weight loss, 6 pack. * Daily workout for women and men. Take control of your health and fitness and sweat with us every day with 7 minute workout app by 7m! Quick, effective and 100% FREE!

7 Minute Workout – Apps on Google Play

7 minute workout app for all ages, 7 minute workout free for men, the 7 minute workout free for women or 7 Minute Yoga workout. Short Workouts Short exercise Just a few seconds Can burn fat to Fitness App. Only you continue to exercise 7 minute workout app per day. You will succeed workouts and Have a healthy body.

Is the New 7-Minute Workout Better Than the Original?

Jordan’s original 7-minute workout adheres to the principle that exercises should be performed in the following order: total body, lower body, upper body, then core to allow the opposing muscle

7 Minute Workout: The science-backed 7-minute workout that

How the 7-minute workout works The trick behind the 7-minute workout is to exercise in a way so that you are working your different major muscle groups (upper body, core and lower body).

7-minute workout apps: I tried 30, here are the best

7-Minute Workout For Kids. Okay, this one if for the kids, but grown-ups can do it to too. With animated instructions, catchy music, and all the basics of the other full-body workouts, this is

Fitness in 7 Minutes – Backed By Science! – DailyHealthPost

7 Hard Minutes With Results. If you’ve ever done high intensity interval training before, you’ll know that it’s called intense for a reason. The researchers at the American College of Sports Medicine have no qualms about admitting that the 7 minute circuit is difficult, reporting that for optimum results participants should be working at about an 8 on a 1 to 10 scale of discomfort.

One And Done Workout By Meredith Shirk – Just $29 Only

One And Done Workout was introduced by Meredith Shirk, an extensively known US weight loss and fitness nutrition specialist. Her program boasts a simple but high-intensity 7-minute S.I.T. workout routine to cut excessive fat from your body and make it toned, smart and impressive.

7 Minute Workout Pro – Apps on Google Play

7 Minute workout Pro with no ads. All workouts are free to use. The 7 Minute Workout now supports Google Fit, And comes with the new abs workout Over 3,000,000 Users love 7 minutes workout, Scientifically proven to lose weight & improve cardiovascular function. If you want to lose weight, get a flat tummy & strengthen abdominal muscles, get the dreamed abs with sixpack, 7 minutes abs workout

7-Minute Workout: Fact vs. Fiction – Yahoo

Is it really 7 minutes? A closer look at the original article reveals that the authors suggest repeating the routine two or three times in a row, to achieve at least 20 minutes of high-intensity exercise, as recommended by the American College of Sports Medicine’s guidelines.. Seven minutes is a very small amount of exercise, said Cris Slentz, an exercise physiologist at Duke University.

7 Minute Workout – AppleVis

The best & most downloaded 7 Minute Workout app. #1 fitness app in over 60 countries. User reviews : “Beautiful, simple, perfect.” & “Useful and beautiful!” 12 high intensity bodyweight exercises. 30 seconds per exercise, 10 seconds rest between exercises. Voice prompted, so complete the entire workout without looking at a timer or device!