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You are here: Home / Physical Kitchness / Quick and Dirty 7 Minute HIIT

Quick and Dirty 7 Minute HIIT

30 Dec

Back at ya with another high intensity interval training (HIIT) workout! As you can probably tell by now, I really, REALLY like HIIT workouts. They are quick, effective, and seriously kick your butt. Especially this quick and dirty 7 minute HIIT workout.

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7 minute HIIT workout will achieve maximum results! These 30 second intervals will kick your butt in no time.

I have a few varieties of high intensity training workouts here at Physical Kitchness that range from 10 to 20 minutes. There’s the 10-minute tabata, the 20 minute heart blast HIIT, and now this. An amazing workout in only SEVEN minutes. Hence why it got the name ‘quick and dirty’. Dirty meaning more ‘hardcore’ but you can interpret it however you’d like!

This quick and dirty HIIT workout has three main exercises – wide squat jumps, alternating jumping lunges, and of course the classic – burpee! You can combine this workout with another (since it’s only 7 minutes), or do it all by itself.

Have you been itching to get up a little earlier to workout, but find it so hard to peel yourself out of bed? This IS your solution. Seriously, if you can wake up ten minutes earlier and bust this out, you’ll start your day off right! That’s even giving you three minutes of snooze-time people. So generous of me…

You’ll complete each exercise for 30 seconds until moving on to the next. At the end of the circuit (all three exercises), rest for 30 seconds before repeating. You’ll complete a total of 3 rounds. And just cause I love you all, the LAST round you’ll only have to do 20 seconds of each exercise. I mean, how nice am I!?

Happy HIIT’ing!

Wide Squat Jumps

Start with you feet wider than shoulder-width apart, hands in prayer in front of your chest. Bend your knees to squat to your lowest position. Next, jump to your highest point and repeat for 30 seconds.

Wide squat jumps are the first in this 7-minute, quick and dirty HIIT workout

Jumping Lunges

Start with your right foot in front, left foot behind your body. Bend your knees and lower yourself to a lunging position (making sure your front knee is stacked directly above your ankle). Bring your hands into fits and place them in front of your right shoulder. Next, jump to your highest position as you switch legs, arms extend overhead. Land with you left leg in front and fists in front of your left shoulder. Execute this repeatedly, switching legs, for 30 seconds.

Alternating forward lunge jumps are the second move in this 7-minute quick and dirty HIIT workout

Burpees

Start with your feet and palms on the floor, knees bent in towards your chest. Extend your legs, executing a plank position with your body. Bring your feet back to the original position then jump up to your highest point, extending your arms overhead. Do this for 30 seconds.

Burpees finish this 7-minute workout you can do at home. No equipment, quick and dirty HIIT workout

The fastest, most intense 7 minutes ever, right?! This quick and dirty 7 minute HIIT is simple, effective, and a killer total body workout!

 

7 minutes is all you need for this quick and dirty HIIT workout. 3 moves, ultimate total body cardio workout!
Chrissa
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21 Comments Filed Under: Physical Kitchness, Workouts Tagged With: cardio, HIIT[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Kat says

    December 30, 2015 at 7:04 am

    Oh man – that’s a lot of jumping!! Talk about a quad burn! I know people hate them, but I would put a burpee in every workout if I could. Just so dang effective!!

    Reply
    • Chrissa says

      January 1, 2016 at 6:40 pm

      Love/hate the burn! I LOVE burpees too Kat! A girl after my own heart. Sometimes I do workouts that are strictly just burpees. They are pretty epic…

      Reply
  2. Rebecca @ Strength and Sunshine says

    December 30, 2015 at 8:26 am

    Yes! I wake-up so early and get right to my workout which always wakes me right up even if the first few minutes are totally terrible! By the end, I am so energized and ready for the day!

    Reply
    • Chrissa says

      January 1, 2016 at 6:36 pm

      Agreed! I love busting it out right away – there is something about it that makes me so much more energized!

      Reply
  3. Jess @hellotofit says

    December 30, 2015 at 2:57 pm

    Oh, hey, fitness model! Love these exercise moves. 7 minute HIIT, here I come!! (tomorrow, most likely).

    Reply
    • Chrissa says

      January 1, 2016 at 6:27 pm

      Oh my gosh STOP! Hardly! The smile is just for the camera. When I did this for realz I was sweating like a pig!

      Reply
  4. rachel @ athletic avocado says

    December 31, 2015 at 4:19 am

    im all for quick and intense workouts like this! Thanks for sharing!

    Reply
    • Chrissa says

      January 1, 2016 at 6:20 pm

      ME TOO. The quicker the better. I have stuff to do! Thanks Rachel 🙂

      Reply
  5. Cori says

    December 31, 2015 at 5:37 am

    Thank you for giving a visual example of what a Burpee is. I’ve been hearing this term, but couldn’t figure out how it was done. (And no I hadn’t bothered to hit up Google yet.)

    Reply
    • Chrissa says

      January 1, 2016 at 6:19 pm

      So glad this is helpful for you Cori! Plus when you hear the term “burpee” it’s impossible to figure out what that move actually is (such a weird word, isn’t it?!)

      Reply
  6. Blair @ The Seasoned Mom says

    December 31, 2015 at 10:31 am

    Wow…with all of that jumping I would be a sweaty mess by the end of the 7 minutes. I know this one gets your heart rate up BIG TIME.

    Happy New Year, friend. Can’t wait to see what you have in store for next year!

    Reply
    • Chrissa says

      January 1, 2016 at 6:17 pm

      Exactly! 7 minutes of pure enjoyment…errr I mean pure sweat 😉 Happy new year to you Blair! Thanks for ALL your support and so glad we’ve connected!

      Reply
  7. Kerri McGrail says

    January 1, 2016 at 7:06 am

    I have been super into tabata this year so this is right up my alley. i love how these types of workouts really get the blood pumping and set you up for an energized day!

    Reply
    • Chrissa says

      January 1, 2016 at 6:08 pm

      I love tabata workouts! Just knowing it’s a few seconds and then a break really helps me push myself. We are totally on the same page Kerri!

      Reply
  8. Cayanne Marcus says

    January 1, 2016 at 9:51 am

    OOOF! I am getting tired just looking at this girl. These moves are so effective though and I must agree that you titled this workout perfectly on the quick and dirty part!

    Reply
    • Chrissa says

      January 1, 2016 at 6:06 pm

      Gotta love super fast, super effective workouts! Plus quick and dirty is just fun to say…Thanks Cayenne!

      Reply
  9. Margaret @ Simple Fit Foodie says

    January 1, 2016 at 11:51 am

    I love HIIT workouts! You’re right quick and so effective. I’ll add this one to my collection 🙂

    Reply
    • Chrissa says

      January 1, 2016 at 6:02 pm

      Great! Always good to have a hearty collection of HIIT workouts 🙂 Thanks Margaret!

      Reply
  10. Julia @ Lord Still Loves Me says

    January 2, 2016 at 6:55 pm

    Ooh all exercises that are the death of me! But if it’s over with in 7 minutes, I think I could give it a try. 🙂

    Reply
    • Chrissa says

      January 5, 2016 at 11:46 am

      I know right?! But 7 minutes. You can TOTALLY do 7 minutes 🙂

      Reply
  11. Les @ The Balanced Berry says

    January 5, 2016 at 9:49 am

    Ooooh I love a good quick HIIT sesh, and this looks perfect! Definitely saving it for my next workout!

    Reply

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Hey busy moms! Feeling a 'lil overwhelmed sometimes? I hear ya. But don't worry - I've got lots of healthy (EASY) recipes and at-home workouts to simplify your life and keep you on track. All with a little mom humor mixed in. Interested to know more? Click here >> Read More…


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