You're busy, and the American College of Sports Medicine knows this, so it created a seven-minute, high-intensity workout [1] for you to squeeze as much sweat as you can out of a short exercise session. To truly reap the benefits of this fitness quickie, the ACSM recommends doing three reps of the workout. Get prepped with a mat and chair, since there are some step-ups [2] coming your way. Press play and follow along as we lead you through the 12 moves.