While the perfect workout routine may be different for everyone, scientists have developed a high-intensity routine balanced to work as a replacement for endurance-based workouts.

7-minute workout app

According to the American College of Sports Medicine’s Health & Fitness Journal, a routine of 12 exercises, that can be done using only a chair and a wall, could be more effective than more endurance-focused routines.

The researchers believe that the intensity of the workout and the ability to be performed without special equipment make it great for busy professionals, as it’s effective and efficient.

Chris Jordan, the director of exercise physiology at the Human Performance Institute and co-author of the article, told The New York Times that high-intensity training has “many of the fitness benefits of prolonged endurance training but in much less time.”

And previous studies can back up the claim that the intensity of a workout is just as important as the duration.

Upon hearing of this routine, programmer Will Wilson put his coding skills to work, creating a web app as a guide for those looking to try the routine. He posted the resulting app in a thread on Lifehacker.

Featuring a timer and smooth exercise transitions, it accounts for the recommended 10 second-breaks in-between exercises and can easily be used from smartphone browsers thanks to a design that compensates for smaller screens.