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The New York Times recently “resurfaced” its piece on the “Scientific 7-Minute Workout,” in order to “prove that you always have time to work out.” We thought we'd do the same.

The piece is based on an article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal: “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.”

The ACSM piece offers an example of a 12-station High Intensity Circuit Training (HICT) program: “All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.”

1. Jumping jacks: Total body
2. Wall sit: Lower body
3. Push-up: Upper body
4. Abdominal crunch: Core
5. Step-up onto chair: Total body
6. Squat: Lower body
7. Triceps dip on chair: Upper body
8. Plank: Core
9. High knees/running in place: Total body
10. Lunge: Lower body
11. Push-up and rotation: Upper body
12. Side plank: Core

The ACSM authors write: “Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.”

The NYT has written often on the benefits of short, intensive workouts. For the current piece, it adds an editor's note: “For a greater challenge, see “The Advanced 7-Minute Workout.” And download our new, free 7-Minute Workout App for your phone, tablet or other device.”

One of the best forms of exercise is rock climbing.