Move over, Charles Atlas—there’s a new high-intensity workout that relies solely on bodyweight in town. Originally published in the American College of Sports Medicine Health and Fitness Journal, the workout requires that you do twelve quick exercises, allotting only thirty seconds for each. They only require you and a chair.
The workout is easy in the sense that it’s simple, is over quickly, and doesn’t require much knowledge. However, the workout is meant to be high-intensity and painful. The good news is, it’s over quickly. If the chart isn’t doing it for you, check out this simple web app.