Quite a few places on my body continue to ache from the 7 minute workout challenge thing. We've been doing it for three weeks now, I think? Since the end of the burpees.

So it's 7 minute workout. You do 12 different exercises, specific ones in a designated order, each for 30 seconds, with a 10 second rest. You're supposed to go all-out -- produce maximum effort -- during the 30 seconds. It just requires a floor and a sturdy chair/bench/table/box.

• Jumping jacks
• Wall sit
• Push ups
• Ab crunch
• Box step-up
• Squats
• Triceps dip
• Plank
• High knees running in place
• Lunges
• Push-up with rotation
• Side plank

My problem at this point is breathing during the planks since there are four aerobic exercises before, and two minutes of max aerobic effort leaves me bloody breathless. Since the plank tightens up the abdominals, I can't take full deep breaths.

Anyway, it seems to be a good fit for my attitude, though it would probably be smart to add another 7-10 minute activity during the day. Maybe 50 burpees! Maybe not (gag).

If you're interested, there are a lot of apps that will coach you. A free one for the iPhone is the "7M Workout" which is by consumer products company J&J as a branding effort (It doesn't seem to actually solicit anything, though it might be scraping some personal info. I haven't given it any permissions). I'm sure there are ones for Android too.

Once you know the exercise forms, an app is overkill: all you really need is a 7 minute audio track with timer beeps and prompts.