*Adapted from The New York Times - Well Blog

Choose 12 exercises that use only body weight, a chair (or bench or step) and a wall - I’ve given some suggestions given below.

Each exercise is performed for 30 seconds, with 10 seconds of transition time to the next exercise. Total time for the entire circuit workout is ~7 minutes. The circuit can be repeated 2-3 times depending on your level of fitness and the time you’ve got to sweat it out!

If only doing the circuit one time through, you’ve gotta make it count and put some extra muscle into the strength-body weight moves to maximize that metabolism revving opportunity!

•  Jumping jacks

• Wall sit with knees at 90 degrees

• Push-ups, full/military or modified/knees down

• Burpees

• Squats, all varieties

• Triceps dip on a chair or bench

• Plank - elbows or high plank (arms extended)

• High knees, running in place

• Alternating lunges/split squats/reverse lunges

• Step-up onto a chair or bench

• Push-ups with rotation or side plank, each side

• Ab crunches or bicycles