A seven-minute workout at home replaces an hour at the gym

A list of exercises from a famous physiologist for a healthy and toned body

The famous physiologist created a seven-minute workout that replaces an hour at the gym.

This workout is the perfect way to get in shape – it's fast, effective and fun. It also builds endurance, strength and confidence, requires almost no equipment or experience and can be completed in the time it takes you to listen to two good songs.

The workouts, developed by exercise physiologist Chris Jordan more than a decade ago, involve 30 seconds of exercises we're all familiar with, which are those that use your body weight for five seconds of rest.

There are 12 exercises in total. So you do each of the 12 exercises for 30 seconds and that's one set. Repeat two more times, so you do three sets in total.

It is a high-intensity workout, reports the Telegraph.

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Move from one exercise to another with a break of 5-10 seconds or no rest at all.

Use proper technique – do the exercises slowly, under control, at full volume.

Warming up before exercise includes dynamic stretching (e.g., shoulder rolls, arm circles, leg swings, hip rotations, marching in place).

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It is recommended that these exercises be done 3 times a week on non-consecutive days.

Here you can see exercise photos. /Telegraph/