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.
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.
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.
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.
The fastest, most intense 7 minutes ever, right?! This quick and dirty 7 minute HIIT is simple, effective, and a killer total body workout!
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!!
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…
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!
Agreed! I love busting it out right away – there is something about it that makes me so much more energized!
Oh, hey, fitness model! Love these exercise moves. 7 minute HIIT, here I come!! (tomorrow, most likely).
Oh my gosh STOP! Hardly! The smile is just for the camera. When I did this for realz I was sweating like a pig!
im all for quick and intense workouts like this! Thanks for sharing!
ME TOO. The quicker the better. I have stuff to do! Thanks Rachel 🙂
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.)
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?!)
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!
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!
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!
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!
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!
Gotta love super fast, super effective workouts! Plus quick and dirty is just fun to say…Thanks Cayenne!
I love HIIT workouts! You’re right quick and so effective. I’ll add this one to my collection 🙂
Great! Always good to have a hearty collection of HIIT workouts 🙂 Thanks Margaret!
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. 🙂
I know right?! But 7 minutes. You can TOTALLY do 7 minutes 🙂
Ooooh I love a good quick HIIT sesh, and this looks perfect! Definitely saving it for my next workout!