By now you’ve probably heard about the scientific 7-minute workout that blew up a while back. If not, allow us to fill you in.

A study laid out exactly how to work out to get the maximum results in the minimum amount of time with just your body weight, a chair, and a wall.Klika BC, et al. (2013). High-intensity circuit training using body weight: Maximum results with minimal investment.

The trick is to strategically order the exercises so you’re working different major muscle groups (upper body, lower body, core) each time.

This allows for one major muscle group to rest while you work the next muscle group, resulting in a super-efficient, super-effective routine that can improve your health and decrease body fat — and it can be done in the comfort of your home.

Although this is a great way to work out fast, the routine isn’t a miracle worker. High-intensity interval training isn’t designed to be done every day, so be sure to allow at least one rest day between workouts.

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 awesome health benefits, like being able to run up the stairs without getting winded. It will also get easier over time.

As always, check with your doctor before beginning any high-intensity exercise routine.

Perform each exercise below at a high-intensity effort for 30 seconds. For static exercises such as the wall sit and plank, hold the position for 30 seconds.

For exercises that target two sides (such as your legs), alternate sides for 30 seconds. Rest for 5 seconds after each exercise. This circuit can be repeated 2 to 3 times, if desired.

1. Jumping jack

Targets: Full body

This is a gym classic — but you’ve gotta move fast!

Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides.

2. Wall sit

Targets: Quads, hamstrings, glutes

Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. Engage core to keep low back pressed against the wall.

3. Push-up

Targets: Chest, shoulders, triceps, abs

Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line. Press into palms to push back up.

For more details on how to do a push-up, read our guide.

4. Crunch

Targets: Abs

Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward.

5. Step-up

Targets: Quads, hamstrings, glutes, abs

Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate.

6. Squat

Targets: Quads, hamstrings, glutes

Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips, then send hips back.

Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat.

Find more details on how to squat here.

7. Triceps dip

Targets: Triceps, abs

Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms.

Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position.

8. Plank

Targets: Abs, arms, glutes

Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold.

Find more details on how to plank like a pro here.

9. High knees

Targets: Legs, abs

Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.

Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

10. Lunge

Targets: Quads, hamstrings, glutes

Stand tall. Take a big step forward with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe.

Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

For more details, check out this article.

11. Push-up with rotation

Targets: Abs, chest, glutes, shoulders, triceps

Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side.

Hold side plank for 1 count, keeping hips high. Return to starting position, perform a push-up, and repeat on the right side. Continue to alternate.

12. Side plank

Targets: Obliques, hips, arms

Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold.

Grab a timer or download a stopwatch app. Perform the exercises in order, completing as many reps of each as you can in 30 seconds. Be sure not to compromise form for speed.

Rest for 5 seconds between exercises. To make this workout even more challenging, complete the circuit 2 or 3 times in a row.