I tried the science-backed 7-minute fitness routine that's going viral, and it actually works

Business Insider/Erin Brodwin

Me doing The 7-Minute Workout in Business Insider's office.

When I first heard about the official 7-Minute Workout, an app that promises to grant you the benefits of a sweaty bike ride and a trip to the gym in just a few minutes, I thought it was all hype.

But as it turns out, the app actually, well, works you out.

I tried it for the first time last year and I'm still hooked, so I recently got in touch with Chris Jordan, the director of exercise physiology at the Johnson & Johnson Human Performance Institute and the person behind the app, to get some insight into how it works.

For me, the app is perfect on the weekends, when I can't make it to a yoga class, or as something fun to do with a friend at home.