Now that you know all about HIIT (and if you don’t then read this: High Intensity Interval Training 101) you’re probably ready to get busy! Well it just so happens we’ve got an awesome 7-minute fat-burning HIIT workout for you! The best part (apart from the fact that you’re going to torch that fat) is that this workout can be done absolutely anywhere with no equipment just a timer.

Are you ready? Enjoy!

HIIT 7 Minute Workout

Type: HIIT

Targets: Full Body

Equipment: Timer

Level: All levels

Time: 7 Minutes

A 7 minute HIIT routine that will work your whole body and can be done anywhere with no equipment other than a timer.

Warm Up

5-10 Minutes of your choice

Workout

Perform 30 seconds of each exercise and then rest for 1-3 minutes. If you only have time/want to workout for 7 minutes then that's it you can move on to your cool down, but if you do have longer repeat the whole routine 2-3 times.

Jumping Jacks - Sets: 1   Reps: 30 Seconds

Wall Sits - Sets: 1   Reps: 30 Seconds

Push Ups - Sets: 1   Reps: 30 Seconds

Crunches - Sets: 1   Reps: 30 Seconds

Step Ups - Sets: 1   Reps: 30 Seconds (15 seconds each leg)

Squats - Sets: 1   Reps: 30 Seconds

Tricep Dips - Sets: 1   Reps: 30 Seconds

Plank - Sets: 1   Reps: 30 Seconds

High Knees - Sets: 1   Reps: 30 Seconds

Forward or Backward Lunges (right leg) - Sets: 1   Reps: 30 Seconds

Forward or Backward Lunges (left leg) - Sets: 1   Reps: 30 Seconds

Push Up with Rotation (alternating sides) - Sets: 1   Reps: 30 Seconds

Right Side Plank - Sets: 1   Reps: 30 Seconds

Left Side Plank - Sets: 1   Reps: 30 Seconds

Workout Videos

Jumping Jacks

Jumping Jacks

Sets: 1

Reps: 30 Seconds

Wall Sits

Wall Sits

Sets: 1

Reps: 30 Seconds

Push Ups

Push Ups

Sets: 1

Reps: 30 Seconds

Crunches

Crunches

Sets: 1

Reps: 30 Seconds

Step Ups

Step Ups

Sets: 1

Reps: 30 Seconds (15 seconds each leg)

Squats

Squats

Sets: 1

Reps: 30 Seconds

Tricep Dips

Tricep Dips

Sets: 1

Reps: 30 Seconds

Plank

Plank

Sets: 1

Reps: 30 Seconds

High Knees

High Knees

Sets: 1

Reps: 30 Seconds

Right Side Plank

Right Side Plank

Sets: 1

Reps: 30 Seconds

Left Side Plank

Left Side Plank

Sets: 1

Reps: 30 Seconds

Cool Down

Your usual cool down and stretching routine

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/hiit-7-minute-workout/

FitBodyHQ.com

Christy Lyons

Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More

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