The well-known 7-minute high intensity interval training (HIIT) workout is alive and well. This scientific workout was measured several years ago by researchers to evaluate its effectiveness. The movements are ordered to get maximum results in a short period of time using just your body-weight. You can even do the workout at home with the kids and in your pajamas. Pretty cool eh? The trick is to repeat the workout 2-3 times at a high intensity effort about three days per week.
If you want cues and a timer, use the New York Times Well Blog version that walks you though all the moves. There is even a 7-minute workout app for kids. If you prefer a diagram, check out Greatist's circuit below. Remember to share your moves on Instagram and tag Reimagine Play using hashtag #famfitchallenge.