You're busy, and the American College of Sports Medicine knows this, so it developed a seven-minute, high-intensity workout that will help you squeeze as much sweat as possible out of a short exercise session. To really reap the benefits of this fitness quickie, the ACSM recommends doing three repetitions of the workout. Come prepared with a mat and a chair, because there are some step-ups coming your way. Press play and follow along as we guide you through the 12 moves.

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