Busy lives and packed schedules – sometimes fitting in exercise in between work, friends and family can feel like a real challenge. How about if we said that all you need is seven minutes? Seven intense minutes, yes – but it’s only seven minutes! And there’s an app to show you exactly what to do too. Based on research showing the benefits of HIIT (high-intensity interval training), the Scientific 7-Minute Workout is a quick fix to boost your fitness – and you can do it anytime, anywhere. What are you waiting for?

hiit app

Got seven minutes? We’ve got the app. The New York Times is offering a free mobile app for the popular Scientific 7-Minute Workout and the new Advanced 7-Minute Workout. The app offers a step-by-step guide to both 7-minute workouts, offering animated illustrations of the exercises, as well as a timer and audio cues to help you get the most out of your seven minutes. Read more: The New York Times.