| Research shows this simple routine can rapidly improve endurance and health — no gym required. The workout features 30 seconds of familiar calisthenics — exercises that use your own body weight, such as jumping jacks and push-ups — capped with five seconds of rest. Each calisthenic exercise should be somewhat challenging, said Chris Jordan, the exercise physiologist who developed the workout, feeling like "about an eight on a scale of effort from one to 10." | 
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