Brett Kilka and Chris Jordan introduced the 7-minute workout to the fitness community back in May 2013. The research team from the Human Performance Institute in Orlando, Fla., outlined a combination of 12 exercises done for 30 seconds each with 10-second rest periods in between. Although they are done in seven minutes, the exercises are meant to take you out of your comfort zone.

The world of fitness is always changing. A new fitness trend pops nearly every day and each one seems to contradict the fitness regimens that came before. From Pilates to Zumba to CrossFit, there have been no shortage of gym rats looking to try out the latest fad that promises a tighter tummy and bigger muscles. So when Kilka and Jordan revealed a new training method that takes all of seven minutes, people with a little more on their plate jumped at the opportunity to cut down on gym time.

The workout incorporates two of the most popular fitness routines. One of them, high-intensity interval training, involves short bursts of exercises performed in less than 30 minutes and followed by a short period of rest for recovery. The other, body weight training, topped the American College of Sports Medicine’s Top 20 Fitness Trends for 2015 list. All 12 exercises in this science-backed routine should be performed sequentially and at the highest intensity. After all, it’s only for seven minutes. And always remember to keep an eye on form, especially when you’re performing exercises at a rapid pace.

Without further ado, let’s walk through each step of the 7-minute workout.