HIIT - High Intensity Interval Training (2015)
12 THE 7-MINUTE HIIT WORKOUT
· Time: 7 MINUTES
· Intensity: MODERATE to HARD
· Timed/Reps: TIMED
· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE
· Tones: ABS, ARMS, WAIST, BOTTOM, THIGHS, LEGS, and CHEST
· RPE: 5 to 7
So this is simple. We have seven exercises, and each one you perform for 50 seconds, with a 10-second rest period before moving on to the next. This workout uses every single muscle group, so in just 7 minutes you are going to get a full-body workout and feel great afterward. Grab your stopwatch for this one. Complete your warm-up and stretches.
EXERCISE 1: WALKOUT PRESS
Standing with good posture, your feet should be hip-width apart and your knees slightly bent. Keeping your tummy muscles pulled in, slowly start to walk your hands down the front of your legs until both your hands touch the floor. Then keep walking your hands out until you are in a full plank position and perform 1 push-up. Now slowly walk your hands back in and then back up your legs, returning to the start position. Hold for a second and then repeat. Keep doing this for 50 seconds. Then have a 10-second rest period.
EXERCISE 2: LUNGE AND KICK
Start in a deep lunge position with your hands on your hips. Then kick your left leg straight out in front and lift your arms to shoulder height. Then return to the start position. Repeat for 25 seconds on the left leg and then do the same on the right leg. Follow with a 10-second rest period.
EXERCISE 3: JUMP UP
Start in a supine position with arms extendes above your head. Then come straight up to a standing position as fast as you can and jump high. Come straight back to the start position, and do this for 50 seconds. Then have a 10-second rest period.
EXERCISE 4: HOP IT
Simply hop on your left leg for 25 seconds, aiming to land softly each time. Then switch to your right leg, making sure you keep you upper body straight and your tummy pulled in. Then have a 10-second rest period.
EXERCISE 5: V CRUNCH
Place hands and feet on the floor and then lift one leg high up behind you. Pause for a second and then bring the knee close in toward your chest. Do this for 25 seconds on one leg before changing to the other leg. Make sure you keep those tummy muscles pulled in. Then have a 10-second rest period.
EXERCISE 6: AB SHAPER
Sitting on the floor with your knees bent and feet on the floor, rotate from your waist and reach your hands around to one side, hold, and then rotate to the opposite side. If you want to work those abs harder, then you can lean back slightly. Do this for 50 seconds, and then have a 10-second rest period.
EXERCISE 7: FACEDOWN KNEE TO CHEST
On the floor with your hands slightly in front of your shoulders, bring one knee into the chest, hold, and then switch to the other knee. If you want a real challenge, then do this fast, so it is just like you are running. Do this for exactly 50 seconds, and then have a 10-second rest period.
At the end of the workout, you must complete your cool-down stretches and drink a glass of water.