A huge part of your weight loss plan should consist of exercise. Whether you walk, run, bike, swim, or hit the weight room, you’ve got to spend a huge chunk of time at the time or on the track… Or do you?

Recent research suggests that you can actually get fit in much less time than you think. And while we’re not suggesting that you completely cut out your heart-healthy cardiovascular exercise, this quick seven-minute routine would be a good substitute on days when you just cannot find the time for a longer workout.

The trick is to employ high intensity interval training, pushing yourself to reach maximum effort in a very short amount of time. Exercises involving different parts of the body are alternated with one another, allowing the unused parts to “rest” in between their exercises. Therefore, the order of exercises is extremely important in order to accomplish the molecular changes necessary to see the results you want.

One such series of exercises, published in the American College of Sports Medicine’s Health and Fitness Journal, includes the following movements:

1. Jumping jacks
2. Wall sits
3. Push-ups
4. Abdominal Crunches
5. Step-ups onto chair
6. Squats
7. Triceps dips on chair
8. Plank
9. Running in place with high knees
10. Lunges
11. Push-ups with rotation
12. Side planks

In order for this exercise plan to work, perform the movements at maximum intensity for 30 seconds each, allowing for 10 seconds of rest between each one. As you can see, the best part of this workout is the lack of necessary equipment. All you need is your own body weight, a wall, and a chair!

So the next time you are too busy to make it to the gym or do 30-45 minutes of exercise, take 7 minutes and remember this article.   And as always, check with your weight loss physician before starting any new exercise routine, to be sure it is safe for you.