The Scientific 7-Minute Bodyweight Workout

Back in 2013, Scientists from the Human Performance Institute published an article in the American College of Sports Medicine’s Health & Fitness Journal titled, High-intensity circuit training using body weight.

To address the limitations of traditional exercise protocols, … one of the exercise strategies we use is high-intensity circuit training (HICT) using body weight as resistance. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes.

Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. … If a particular exercise creates a significant increase in heart rate or intensity demand (usually dynamic exercises incorporating the lower body or whole body), the next exercise functions to decrease heart rate or intensity slightly.

The published article is extremely readable and so I recommend reading it in full to understand the benefits of this regimen.

The New York Times picked-up on the publication, and in 2014 popularised this Scientific 7-Minute Workout, expanding it with an Advanced 7-Minute Workout and a handy workout web app that you can use as a companion during your exercise.

The original scientific 7-minute workout.
Advanced 7-minute workout