The best part is you don't require any equipment. Shutterstock/Bloomua

Have you downloaded the '7-minute fitness challenge' app on your phone yet?

It’s a lot cheaper than a personal trainer.

THE ’7-MINUTE WORKOUT challenge’ app has been around a while now but it’s still one of the best-selling Health and Fitness apps for your smartphone.

It’s been downloaded a couple of million times, has been featured in the New York Times and it’s based on an article published by the American College of Sports Medicine’s Health and Fitness Journal.

Disregard it at your peril but anything that purports to give us more for less is something we could not ignore.

The idea behind the app, with said research to support it, is that greater fitness gains can be got from shorter, more intense efforts as opposed to longer, sub-maximal efforts.

The app, unfortunately, is €3.21 for Android customers but that’s a heck of a lot cheaper than any personal trainer.

Those who came up with the app have delivered something really simple and in total, there are just 12 exercises to be performed for 30 seconds each with a 10-second rest.

The best part about it all is that the exercises are easy to perform and do not require any equipment, so they can be done from the comfort of your own home.

The downside to the app is that the same exercises are repeated so it could become monotonous after a while…unless you add more sets!

We’ve included the full circuit for your convenience here but if you do get the app you’ll have the privilege of being able to track your progress easier as well as getting superb guidance on how to execute each exercise.

  1. Jumping Jacks
  2. Wall sits
  3. Push ups
  4. Ab crunch
  5. Chair set-ups
  6. Squat
  7. Tricep dips
  8. Planks
  9. High knees (running)
  10. Lunge
  11. Push-up and rotation
  12. Side plank

Treadmills get you nowhere – this short workout will get you moving in the right direction

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