This week and next, we invite you to watch 
Sure, hour-long workouts are great if you have the time. But for the other 362 days of the year, you need to exercise more efficiently. Hello, Micro-Workouts! “The idea, backed by science, is that if you work out smarter, you don’t have to work out longer,” says Chris Jordan, director of exercise physiology at the Johnson & Johnson Human Performance Institute and creator of the original 7-minute workout that was featured in the New York Times.
Fast Track to Health
The key is interval training: alternating bursts of high intensity activity with brief recovery periods. “One minute of vigorous exercise is approximately equivalent to two minutes of moderate exercise, so you can get the same, if not greater, returns in less time,” Jordan explains.
You can shave off even more time with the right sequence of exercises. “You’ll work harder and need less recovery time with each individual exercise if those muscles get a relief when you move to the next exercise,” Jordan says. In other words, you save time by overlapping recovery periods with your active minutes.
7 Mighty Minutes
So how short can you go with your workout and still have it count? “Some exercise—even a few minutes—is always better than nothing,” Jordan says. But for a complete body workout, he found seven minutes to be the optimal minimum.
His 7-minute training plan works all the major muscle groups and involves 12 simple exercises (think jumping jacks and wall sits). You do them in 30-second bursts, alternating with 5-second transition periods. The best thing about the workout: Jordan created it with the working person in mind, so it can be done in an office or cubicle—and you don’t need any special equipment or clothes. “I’ve actually done it in a suit, but you probably don’t want to do it in a dress or skirt,” he adds.
Get the free “Johnson & Johnson Official 7-Minute Workout.” (It includes more than 20 different body weight circuits for beginners to advanced exercisers.)
Beyond Calorie Burning
Microbursts are also a great way to boost energy throughout the day. “Imagine how you feel standing up and going for a walk after sitting for a while,” Jordan says. “That’s all it takes to promote blood circulation and push more glucose and oxygen around the body.”
To rev your metabolism, break up long periods of sitting with short bursts of activity such as standing and walking to the bathroom or up and down a flight of stairs. “Ideally, you want to be getting up for a couple of minutes at least every hour,” Jordan adds. Stuck in a chair during a marathon meeting? Try stretching your back and shoulders and discreetly raising your knees up and down under the table as though you’re marching. You will relieve tension—and may feel like you could hoof a real marathon.
Alert TMZ! 
Editing a colleague’s report, taking meeting notes, refilling the printer paper tray—the non-job-description stuff you do at work to help someone, your team or the company at large has a name. “Office housework”—and as at home, the bulk of it falls to women, who mostly do it to little acknowledgment, let alone acclaim, reported Sheryl Sandberg and Adam Grant in a recent 
Of course your work should speak for itself, but you can’t assume it’ll always be heard and appreciated. “People are busy, they don’t have time to pay attention to everything—and sometimes even good work gets overlooked,” says Jonah Berger, Wharton School professor and bestselling author of 
“It’s said that experience is what you get when you don’t get what you want,” says Christine Tsai, founding and managing partner of 500 Startups, a venture capital seed fund. “If that’s the case, then I’ve amassed heaps of experience over the years.” Tsai, who graduated from college “at the worst possible time—right after the dot com bust” and tried several times to get a transfer at Google before moving to the product marketing team, has learned that “perseverance is the most important trait you can have.” She considers it the secret to success. To tap more of her wisdom gained from succeeding in Silicon Valley, (which recent news has shown to be a boys’ club, no less), we asked her to play career coach for an hour.