Want to do a complete workout in less time?

This 7-Minute, Research-Based Workout Exercises is for your Whole Body.

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

Source: 

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx?WT.mc_id=HPxADx20100319xMP

http://lifehacker.com/this-7-minute-research-based-workout-exercises-your-wh-498676327/