Workout 7: 7-Minute HIIT

This full-body high-intensity workout is guaranteed to challenge your physical limits. This involves minimal breaks and 30-second split blasts per exercise with a 1-minute interval goal. One time through is all you need!

What You Need: Your body weight, an exercise mat, and a towel

Body Tips: Pace yourself through this workout and take breaks as needed. Modify any plyometric exercise by eliminating the jump portion of the movement.

Warm-Up: Walk or jog in place for 1 minute to begin!

Burpee (Two sets of 30 seconds—1 minute total)

Start in standing position, feet shoulder-width apart. Tighten your core, move into a deep squat position with hands on the ground. Jump feet backward holding a plank position, jump feet forward returning to the squat position, explosive jump upward extending through ankles, knees, and hips, land back in a squat position.

Repeat move for 30 seconds, rest for 15 seconds and continue for another 30 seconds.

Modification:Beginning burpee uses an incline (bench/chair) instead of the floor and/or removing the jumping portion of the exercise. Advanced burpee adds a push-up after jumping back into a plank

Mountain Climbers: (Two sets of 30 seconds—1 minute total)

Start in plank position, keeping back and body straight and core tight. Pull right leg towards the chest and quickly switch pulling the left leg toward chest like a plank running motion. Continue to switch back and forth for 30 seconds maintaining proper body mechanics. Rest for 15 seconds and finish with another 30-second interval.

Modification: Perform an exercise at an incline instead of on the floor. Alternate a slow step back instead of running during the movement.

Roll-up Burpee (Two sets of 30 seconds—1 minute total)

Start in standing position feet shoulder-width apart on an exercise mat. Squat back and place hands on the floor. Tighten core and roll body back, chin tucked, knees toward your chest, hands palms down at your sides. Roll forward with momentum, hands to the floor in a low squat, jump feet back into plank position. Jump feet forward to start squat position and explode upward with a jump.

Perform the exercise for 30 seconds, rest for 15 seconds, and continue for 30 seconds to complete the interval.

Modification: Perform exercise slower walking feet back into and from plank instead of jump. An additional option is to eliminate the jump at the end of the move.

Push-up to Side Plank (30 seconds on each side—1 minute total)

Start in push-up position with arms shoulder-width apart from the toes. Perform a push-up keeping your body straight. As you push up, shift your weight to the left side of the body, keeping the core tight and reaching with the right hand toward the ceiling briefly holding a side plank position. Lower the right arm back to start position and repeat exercise alternating to the other side.

Perform the exercise for 30 seconds, rest for 15 seconds, and continue for 30 seconds to complete the interval.

Modification: Perform alternating side planks removing the push-ups.

Prisoner Squat Jumps (Two sets of 30 seconds—1 minute total)

Stand with feet shoulder-width apart, cradle hands behind head, look forward and keep your elbows/shoulders back. Squat back, keep core engaged, and explode upward using your lower body fully extending your ankles, feet, and hips in one movement. Land softly returning to starting squat position with weight distributed over heels.

Repeat exercise for 30 seconds, rest for 15 seconds and continue for 30 seconds to complete the interval.

Modification: Keep the jump less explosive, barely coming off the ground or eliminate jump completely and perform speed squats.

Crab Crawl (Two sets of 30 seconds—1 minute total)

Sit on the floor with knees bent, feet flat on the floor, palms behind you on the floor with fingers tips facing body just behind hips. Tighten your core and lift your butt off the floor. Using your right hand and left foot, take a step forward. Repeat this action on the other side.

Continue the exercise for 30 seconds, rest for 15 seconds, and continue for 30 seconds to complete the interval. 

Modification: Perform an isometric crab hold (without movement). Point your fingertips away from the body if wrists hurt during the exercise.

A Word From Verywell

Quick workouts are a great way to exercise when your time is limited. Shorter exercise routines are shown to be effective and offer fitness solutions for busy people wanting to maintain a healthy lifestyle.1 The programs are short, efficient, and allow you to feel your best during the day. Note that before starting this or any new exercise program, it’s important to have a discussion with your doctor to see if it’s right for you.

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days (proven for women only)

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