Get Fit: Everything You Want to Know About the Scientific 7-Minute Workout

Step 1: Hit the routine by first starting Jumping Jacks. How long? Do the first round of exercises for about 30 seconds non stop. Followed by 10 seconds rest.

Benefits: Jumping Jacks can improve your stamina and endurance. It also improves flexibility of the body, if done regularly it can even improve the mobility and circulation.

Do you want perfectly ripped, defined, and strong thighs?

Step 2: After 10 seconds rest add to the regime Wall Sits. Do this exercise for about 30 seconds. Followed by 10 seconds rest.

Benefits: Wall Sits help strengthen your hamstring muscles. It also works out the glutes, calves and quadriceps.

Step 3: Don't stop, push yourself harder and do a set of push-ups for 30 seconds. Followed by 10 seconds rest.

Did you know what these 30 seconds can do to your body?

- A set of push-ups can elevate your metabolic rate while you are doing them and as you recover afterwards. All of this will contribute to your weight loss process.
- Push-ups build stronger and more dense bones. It also helps reduce bone loss.

Want great abs and cores? Include crunches to your routine.
Step 4: After 10 seconds rest, add to the routine 30 seconds of Abdominal Crunches. By this time you should be all huffing and puffing. If you are not, this means you are not pushing yourself hard enough.

Benefits: Regular practice of crunches can help you tone and strengthen the muscles in your abdomen.

Step 5: What you need to do - take a chair and step-up onto it, once you are up come back to the ground and repeat. You need to do the same for 30 seconds, followed by 10 seconds rest.

Benefits: Apart from giving you the perfect buttocks, step-ups target all the main large muscles of the legs - the glutes and hamstrings. And really help develop a nice shapely, toned posterior.

Step 6: Add to the routine a power set of squats for 30 seconds followed by 10 seconds rest.

Benefits: Not only do the squats build muscle and strength the quadriceps, hamstrings and calves, they work on your entire body. Adding to the list of benefits, squats burn extra calories!

Step 7: Keep calm and take chair dips for 30 seconds.

Benefits: Chair dips contribute to an appealing physique. Not only dips make your upper body significantly stronger but it also increases arm strength.

Step 8: Add planks to the routine for 30 seconds followed by 10 seconds rest. Plank is often called a secret formula for the flat stomach!

Benefits: Bad mood? Include planks to the routine, studies suggest that the plank exercise provides mental benefits which help in improving your mood. Apart from this, plank helps increase flexibility in posterior muscle groups throughout your body.

Step 9: Don't stop! Get your heart pumped with High Knee Jogging. After 10 seconds of rest start high knee running at one place for about 30 seconds. What you need to do? Stand at one place with your feet hip-width wide apart. Drive your right knee toward your chest and quickly place it back on the ground. Repeat.

Benefits: High knee running is a great cardio exercise to get the heart pumping and if performed regularly it will improve flexibility and power in the lower limbs.

Step 10: Add to the routine a power set of lunges for 30 seconds followed by 10 seconds rest.

Benefits: According to the American Council of Exercise, lunges are one of the most effective lower-body exercises. They effectively work your glutes and quadriceps and also engage your hamstrings. Performing lunges daily can help improve flexibility of the hip.

Step 11: Challenge yourself and add another power-packed set - Push-up with Rotation
Do this set for 30 seconds followed by 10 seconds of rest. Remember, taking rest is important as it helps build more muscles.

Benefits: Push-up with rotation helps balance your entire body. It work outs your forearms, rotator cuffs, and core muscles.

Step 12: Brace yourself! You are about to finish 'The 7-Minute Workout' fitness regime. Your last exercise is Side Palnk. Do this set for 30 seconds followed by 10 seconds rest.

Benefits: Side Plank helps in reducing your belly fat. If you're suffering from back pain then doing side plank for 2 minutes is beneficial. Side Planks also improves your posture and flexibility.