This science-backed 7-minute workout will spike your heart rate – and calorie burn – in record time.

This 7-minute workout will burn, firm and sculpt you everywhere. Photo: 123rf.com

There are many effective workouts to help you slim down and tone up. But a 7-minute workout? Rarely. Most fat-burning routines take at least 20 minutes.

Created by fitness guru Dr Chris Jordan, director of Exercise Physiology from the Johnson & Johnson Human Performance Institute, this 7-minute workout targets all the muscles in your lower, middle and upper body to burn, firm and sculpt you everywhere.

To get more calorie burn during and after the workout, the exercises are to be done at a high intensity, so give your best effort.

(Also read: Is High-Intensity Interval Training For You?)

“The high-intensity workout helps stimulate greater release of hormones, such as noradrenaline, adrenaline, and growth hormone, that promote fat metabolism and muscle mass growth,” says Dr Jordan.

Though your heart rate will shoot up high, there’s a good chance you’ll be able to keep up with this workout. Done in a fixed sequence, each exercise targets a different muscle group, so that other muscles get a breather. For example, when you switch from wall-sit to push-ups, your legs can rest while your upper body is exerting.

The result: You’ll be able to complete at least one round of these exercises (7 minutes) in good form. All you need is a chair and a wall.

The 7-Minute Workout Plan

• 12 consecutive exercises, 30 seconds per exercise, equals one circuit
• Move from one exercise to another with minimal (5 seconds) or no rest
• One circuit takes about 7 minutes. Do 2 or 3 circuits if time and fitness level allow
• Do this high-intensity circuit training workout 2 or 3 times a week on non-consecutive days

Remember to warm up and cool down before and after the workout, to increase your range of motion and avoid injuries.

(Also read: Shape Tries FloatFit HIIT, Singapore’s First HIIT Workout On Water)

1. Jumping Jack

Workout images: Johnson & Johnson Human Performance Institute

Stand with feet hip-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as you lower arms to sides. Move as quickly as possible.

2. Wall Sit

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

3. Push-Up

Start in high plank, wrists under shoulders, core engaged. Lower chest to floor, keeping legs, hips and back in a straight line. Elbows should point diagonally outwards, but not flaring out. Press into palms to lift back up.

(Also read: How to Do Proper Man Push-Ups)

4. Crunch

Lie face up on floor with knees bent and arms reaching straight out. Press lower back into floor and engage core to lift shoulder blades up off the floor and slightly forward.

5. Step-Up

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

6. Squat

Stand with feet slightly wider than hip width. Hinging at hips, send hips back and bend knees to lower body, as if you’re sitting down. Keep chest lifted. Rise and repeat.

(Also read: The Right Way to Do Squat Exercises)

7. Triceps Dip

Sit on edge of chair and place hands on edge just outside of hips. Walk feet out a few steps, slide butt off chair, and straighten arms. Bend elbows and lower body until arms are bent at about 90 degrees. Press down into chair to return to starting position.

(Also read: 8 CrossFit Moves You Should Do to Get Lean & Strong)

8. Plank

Place hands on floor, directly under shoulders. Engage core and squeeze glutes. Keep neck and spine neutral. Body should be aligned from head to ankles. Hold position.

(Also read: 20 Ways to Do Planks So You Don’t Get Bored)

9. High Knees

Stand tall with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running on the spot. Bring knees to hip height, thighs parallel to floor. Avoid leaning back. Shift weight to balls of feet and alternate legs as fast as possible.

10. Lunge

Take a big step forward with right leg and lower body until right thigh is parallel to floor and right knee is bent at 90 degrees. Knee should not go past toes. Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs

11. Push-Up With Rotation

Start in high plank, lower body, then press back up to do a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count, keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

12. Side Plank

Lie on one side with legs and feet stacked on top of one another. Lift hips to prop body up on right forearm, keeping feet stacked. Press forearm into ground to keep torso and hips in a straight line. Hold for 15 seconds. Switch sides and hold for another 15 seconds.

This workout is not recommended for exercise beginners. Download the free Johnson & Johnson Official 7 Minute Workout app for workouts that cater to various fitness levels.

(Also read: 8 Post-Workout Eating Mistakes You’re Probably Making)