What Dr. Michael Smith Says:

The 7-Minute Workout could get you in the best shape of your life. But it comes at a price: intensity!

The program only works if you put your all into it and then some. So if you’re not a regular exerciser now, look for a program that can get you in shape first. Then, when you’re up for the challenge, dive into high-intensity circuit training like this routine.

When you exercise at a vigorous level, you can get the same benefits in half the time. By limiting rest in between, you get a calorie- and fat-burning workout that also builds strong, lean muscle. Even if you can do only one round to start off, your body is gaining huge benefits.

Push yourself. The rewards will be worth the effort.

The downside of intense workouts is that you're more likely to get injured. Make sure to warm up with light cardio to get your heart, muscles, and joints ready.

Also, you need to know how to do the exercises exactly right. If the intensity is too much, rest a little longer, but the way to gain the greatest benefit is to push yourself.

The exercises in the 7-Minute Workout are examples of the types of exercises you could do in any high-intensity circuit routine. So you can swap them out for other exercises that work the same muscles.

When you’re done, cool down for a few minutes to bring your heart beat and breathing slowly back down.

Is It Good for Me If I Have a Health Condition?

The 7-Minute Workout is challenging, and it will produce results. It’s science-based, so you can trust it will do what it’s supposed to.

But it’s not for everyone. You have to push yourself hard to get the most out of it, which means it could be tough if you have joint or back problems. Moves like jumping jacks, squats, and lunges can be hard on the knees. Push-ups can be stressful on your wrists and shoulders. Planks will be tough if your back muscles are weak.

If you have joint or back problems and are not already active, this is not the workout for you -- at least not yet. You need a kinder, gentler program to get your muscles stronger to better support your joints.

Check with your doc or a trainer he recommends to find a program that’s right for you. Then, once you’re ready for the challenge and your doc says it’s OK, talk to a trainer about adapting the 7-Minute Workout for you.

If you're working on losing weight, the 7-Minute Workout can help, along with a healthy diet. It’s an extreme, calorie-burning workout that will help shed the pounds and keep them off.

If you have diabetes,high blood pressure, high cholesterol, or another condition that could benefit from dropping some extra weight, this routine could be what you’re looking for if your doctor agrees.

If you're pregnant, you can exercise intensely if you did so before getting pregnant, but you would need to make some changes to this specific workout. The main concern during exercise is falling, so you don’t want to risk it by stepping up onto a chair. Plus, jumping jacks and high knees later in pregnancy could be painful. You can replace those exercises with others or find a workout program that doesn’t involve jumping and climbing.