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
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
Cool Down
Your usual cool down and stretching routine
Notes
Disclaimer
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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