With this scientifically proven exercise regimen, you will use only body weight, a chair and a wall to combine the benefits of a long run and a weight room workout into about seven minutes of steady discomfort.

Perform each exercise in rapid succession, allowing 30 seconds for each. Your intensity level should hover at around an 8 on a discomfort scale of 1 to 10, says the creator of this exercise routine, Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla.

Yes, the seven minutes will be unpleasant, but the upside is, after seven minutes, you’re done.