The idea is that each of the exercises above should be done for duration of 30 seconds with 10 second rest intervals, for a total of 7 minutes. A grueling, but super short workout.
The routine qualifies as a "high intensity interval workout" and all that is required is you, some space, a stable chair and a wall.
According to the New York Times : "In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article."
A friend, Andy, did the workout this morning and reports: "really tough, but fast".
Check out the full article for more of the science behind the exercise structure and let us know if you give it a try. (I'm going to...tomorrow!)
(Image: New York Times)