Stand with your back to a wall, feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.
There are 12 exercises. Each should take 30 seconds, with a 10-second "break".
It’s called the "7-Minute Workout," but you really get maximum benefit from repeating the circuit at least three times.
The order of exercises does matter: You should alternate working opposing muscle groups, and follow exercises that crank your heart rate up with those that cool it down a bit.
Check with your doctor before taking on any new exercise routine, to make sure it is right for you.