News about the so-called “Scientific 7-Minute Workout” has been buzzing around the web like crazy for the last month. In fact, the story even made its way into The New York Times, The New York Daily News, The Huffington Post and many other top news sites.

The workout was developed by The Human Performance Institute and requires only resistance from body weight, so you don’t have to purchase any fancy exercise equipment or visit a gym to get in shape. The downside is that the 7-minute workout explanations from Institute and The Times only featured descriptions of the exercises paired with pictures or illustrations -something hard to base an exercise routine on if you’ve never actually done these workouts before.

Fortunately, we are here to help and have created a video of the 7-minute workout so you can see exactly what goes into the routine before you try the famous 7-minute workout for yourself and, when you do try it, this video can help you keep track of the exercises and your time.

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Exercise 1: Jumping jacks (Total body)

0:08
Start by standing with your feet together and hands down by your side. Jump up with feet out and arms above your head.

Exercise 2: Wall sit (Lower body)

0:52
Slide your back down the wall until your hips and knees bend at a 90 degrees angle.

Exercise 3: Push-up (Upper body)

1:38
Hands firmly on the ground. Lower your body. Keep your back flat.

Exercise 4: Abdominal crunch (Core)

2:24
Lie down on the floor. Pull your belly button towards your spine.

Exercise 5: Step-up onto chair (Total body)

3:09
Right foot onto the bench or chair. Bringing your left foot onto it so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

Exercise 6: Squat (Lower body)

3:54
Feet a little more than shoulder width apart. Lower your hips until they are even with your knees. Push straight back up.

Exercise 7: Triceps dip on chair (Upper body)

4:39
Hoist yourself up onto a bench. Hands should be shoulder width apart fingers facing forward and elbows pointing backwards. Legs extended out in front of you with a slight bend in the knee.

Exercise 8: Plank (Core)

5:24
Get into a press up position. Bend your elbows and rest your weight onto your forearms and not on your hands.

Exercise 9: High knees/running in place (Total body)

6:08
Raise one knee at a time to hip height, bringing it back down lightly to its original position.

Exercise 10: Lunge (Lower body)

6:53
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Exercise 11: Push-up and rotation (Upper body)

7:39
Push up, rotate upper body and extend your right arm upwards. Return to starting position and repeat with alternating sides.

Exercise 12: Side plank (Core)

8:24
Lie on one side. Lift your hips off the floor, maintaining the line.