The document summarizes the seven minute workout, which is a high intensity circuit training routine developed by Brett Klika and Chris Jordan at the Human Performance Institute. It consists of exercises like jumping jacks, pushups, and squats that are done for 30 seconds each with 10 second breaks in between. Research shows that high intensity interval training provides benefits like increased calorie burn and VO2 max even with short duration workouts. The seven minute workout meets U.S. physical activity guidelines if done 3 times a week for a total of 21 minutes of high intensity exercise.