More info: https://www.healthline.com/health/fitness/7-minute-workout

10 second break between each of these:

Jumping jacks (30 seconds)

Wall sit (30 seconds)

Pushups (30 seconds)

Crunches (30 seconds)

Step-up onto chair, alternating legs (30 seconds)

Squats (30 seconds)

Triceps dips, using a chair or bench (30 seconds)

Forearm plank (30 seconds)

High-knees or running in place (30 seconds)

Lunges, alternating legs (30 seconds)

Pushups with rotation, alternating sides (30 seconds)

Side plank (30 seconds)