Seven minutes of high-intensity exercise can make muscle changes, the exercise effect is comparable to running or cycling for several hours. Before doing these exercises, be sure to fully warm up. Then, each exercise lasts 30 seconds, before doing the next one, rest 10 seconds to recover energy. The “7-minute fitness method” by the exercise physiology experts and scholars to study the fitness method, according to their introduction, in just a wall and a chair, under the conditions of 7 minutes of exercise, people get the amount of exercise and get the effect is comparable to a long run or exercise in the gym for hours, the emergence of this exercise method in the United States The emergence of this exercise method has created a wave of popularity throughout the United States. The following exercises are not recommended for patients in treatment: 1) open and closed jumps; 2) right-angle sitting against the wall; 3) push-ups; 4) sit-ups; 5) single-leg chairs; 6) squats-rises; 7) back-chair push-ups; 8) plank push-ups; 9) high legged running; 10) lunges; 11) prone side turns; 12) flexed arm side push-ups. It is worth mentioning that such a fitness method is quite scientific. One of the co-authors of the paper, Chris Jordan, an exercise physiologist at the Institute of Human Performance in Orlando, Florida, said this high-intensity exercise method can “provide multiple health benefits while avoiding prolonged endurance exercise. According to scientists at McMaster University in Canada, a few minutes of high-intensity training can improve your physical condition, and its intensity can be equivalent to several hours of running or cycling.