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!?
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.
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.
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!