For this workout you do not need to go to the gym, you do not need anything other than the chair and the wall. All exercises are performed in 7 minutes - less than would have taken the road to fitness.
This set of exercises has been developed by scientists in such a way that due to high-intensity interval training, and the alternation of exercises for the upper and lower body the maximum effect that can be likened to a long low-intensity exercise (running, aerobics).
Each exercise is performed for 30 seconds (15-20 repeats), followed by a break of 10 seconds. The intensity must be maintained at a high level. One set (12 exercises) can be used as a warm-up before the main workout or morning exercise.
To use this set of exercises as a complete interval training perform 2-3 sets. Tthe intensity should not fall.