Easing into a new year of fitness doesn’t mean spending hours in the gym. In fact, you can use this 20-minute calisthenics workout to build full-body strength and improve overall fitness without equipment.

The 7-minute workout is the ideal way to get fit: It’s fast, efficient and fun. It also builds endurance, strength and confidence, requires barely any gear or experience, and can be completed in little more time than listening to “Dear John (Taylor’s Version).”

Billed as the ‘do-it-all’ workout that promises to build strength, endurance (and even confidence!) using just your bodyweight in less than 10 minutes, the 7-minute workout was developed and researched in 2013 by exercise physiologist Chris Jordan – the study featuring the workout was published in the American College of Sports Medicine’s Health and Fitness Journal.

A world where you could just get fit in seven minutes? Did we hear that right? Well, it’s real—and backed by science. This seven-minute workout might just be the way to get fit: No blood sweat and tears;