Want to get really strong, fit, and in the best shape of your life? But not spend hours in the gym? Then this is what you're looking for.

For men and women of all ages who enjoy getting stronger and more fit, without spending hours working out. You only need to spend 7 minutes a day, 6 days a week (you get Sundays off), and in about two months you will be far stronger, a lot more agile and simply feeling great. The course does not aim to "bulk you up", it is focused on making you stronger and more agile, which means more muscle and less fat. This also means that if you're a woman and you're a bit afraid of looking less feminine, there's no need to fear. That won't happen. In fact, you'll simply look toned and fit.

The course gives you a detailed overview of how muscles and tendons work, how they grow stronger, and why most traditional bodybuilding methods, as taught in gyms, will not really move you forward. You will learn some simple - but quite hard - exercises that in turn targets all your muscle groups, not separately but synchronized, as the body actually works. You will definitely need more than 7 minutes when you begin. but just wait.

Since muscle grows stronger during the healing process after they've been "damaged" (not whilst you're working them),  the schedule rotates between the muscle groups so your body is given sufficient time to heal and grow stronger. The course has 11 chapters in total. After the introduction and overview, you will start with "The Beginners Workout" (assuming you're a beginner, of course, but it is recommended to start here even if you're in good shape).

The full workout is performed over 6 days - chest, back, shoulders, legs and buttocks, arms, and finally abs.

One great advantage is that you do not need a gym or any advanced machines at all. You basically only need some floor space, a couple of dumbbells (actually, water-filled plastic bottles will do just as well) and you're good to go. This exercise regime is put together by a former gym instructor, who'd started to question if going to the gym really helps most people to get more all-around fit. As fate would have it he met an older guy - who looked 20 years younger than his age - who told him how his research had led him to design the program.

There are tons of more or less well thought out "get fit" programs on the market. This program differs in two crucial ways from most of them - it is designed to be time-efficient, and it is designed to work all of your muscles together, in rotation. Most bodybuilding, or gym training programs, require you to spend a couple of hours a week, at a minimum. As someone who doesn't enjoy going to the gym but enjoys feeling fit, that appeals greatly to me. Especially as I grow older.

The second point is truly important. I suspect you have, as for me, seen quite a number of "gym rats" who have strong biceps but very weak legs. This last point was brought home to me by a friend of mine, an Englishman living in Sweden, who applied to join a volunteer RNLI crew on the island where he lives. He was put through a standard test, which he passed easily - whilst some other applicants, who had bulging biceps and wide shoulders, but had weak backs and legs, failed. They were frequent gym goers and didn't train the whole body. You could say they trained to look good on the beach, but not to feel great and to be healthy and strong. If you follow the program you will feel - and look - great in a couple of months.

A final word - there is no consensus among researchers that the best way to ensure you stay healthy as you grow older and avoid illness - is to build and maintain muscle mass.

So what are you waiting for?