Gym dodgers, biscuit botherers and lazy lumps rejoice; according to the American College of Sports and Medicine's Health and Fitness Journal a well rounded workout can be nailed in 7 short and painful minutes. The article, rather uncatchily called High-intensity circuit training using body Weight: Maximum Results with Minimal Investment, outlines 12 high-intensity exercises that can be performed with nothing more than body weight, a wall and a chair. The New York Times points out that "a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding." In other words, slogging it out in the gym for hours is for suckers, 7 minutes of hell can produce many of the benefits of hours of endurance training. An important part of performing these exercises is the interval part and throwing the shapes in the order provided, as well as giving yourself a 10 second breather between each burst, is a must. This, this I like. The graphics that have accompanied the many articles covering this revelation have been a little lacklustre so instead of actually performing these moves I decided to create this somewhat more wall-worthy printable poster. Mine's going up on the bathroom door so I'll have no excuse not to throw some shapes before I hit the shower. To print, click on the image and save to your desktop and print from there or send it to your local printers.