By now you’ve probably heard about the Scientific 7-Minute Workout that blew up a few years ago. If not, allow us to fill you in.

A recent study laid out exactly how to work out to get the maximum results in the minimum amount of time with just your body weight, a chair, and a wall. The trick is to strategically order the exercises so you’re working different major muscles groups (upper body, lower body, core) each time. This allows for one major muscle group to rest while you work the next muscle group, resulting in a super-efficient, super-effective routine. The workout takes just seven minutes, can be done in the comfort of your own home, and can improve your health and decrease body fat—according to science.

Source: The 7-Minute Workout That Science Says Actually Works | Greatist