These exercises should be performed in rapid succession, allowing 30 seconds for each. To get maximum benefits, the intensity must hover at around and eight on a discomfort scale of 1 to 10.
The seven minutes should be unpleasant. The upside is, after seven minutes, you’re done.
Read more: http://www.dailymail.co.uk/health/article-2322470/The-7-minute-workout-proven-good-long-run-weights-session–PAIN-reap-benefits.html#ixzz2aAJNWw2G