Some days there’s just so much on our to-do list that we can’t even fit half an hour for a workout. This can suck especially if you’re on a weight loss journey. But if you can spare 7 minutes of your time to get your heart rate up and torch some calories then we have the best routine for you!

Today, we’re going to talk about a 7-Minute HIIT Workout that that you can easily do when time is not on your side. Let’s get started!

What’s the 7-Minute Workout

The 7 Minute Workout is a high-impact circuit developed by two exercise physiologists at the Human Performance Institute in Orlando, Florida. They combined high intensity circuit training with 12 exercises that are a combination of aerobic and strengthening. This includes:

• Jumping jacks (total body)
  
• Wall sit (lower body)
  
• Push-up (upper body)
  
• Abdominal crunch (core)
  
• Step-up onto chair (total body)
  
• Squat (lower body)
  
• Triceps dip on chair (upper body)
  
• Plank (core)
  
• High knees/running in place (total body)
  
• Lunge (lower body)
  
• Push-up and rotation (upper body)
  
• Side plank (core)
  

The great thing about this routine, apart from the time you need to do it, is that you only need a wall, a chair, and a timer to complete it. You can also do this practically anywhere since it doesn’t require a lot of space. You can easily do it at home, at the park, or even at the gym.

It targets the whole body including your core, arms, legs, glutes, and back muscles. It’s an awesome aerobic and strength workout because it combines body weight exercises and cardio.

How to Do the 7-Minute Workout

Grab a timer and perform these exercises in order for as many reps as you can in 30 seconds. Follow this up by 5 to 10 seconds of rest depending on the intensity you want. If you have more time or if you want to make your workout more challenging, complete 2 to 3 sets of this circuit.

Jumping Jacks

Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides.

Wall Sit

Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. Engage core to keep low back pressed against the wall.

Push-Ups

Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line. Press into palms to push back up.

Crunches

Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward.

Step-Ups

Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate.

Squats

Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips, then send hips back.

Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat.

Triceps Dips

Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms. 

Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position.

Forearm Planks

Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold. 

High Knees

Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place. 

Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

Alternating Forward Lunges

Stand tall. Take a big step forward with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe.

Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

Push-Up with Rotation

Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side. 

Hold side plank for 1 count, keeping hips high. Return to starting position, perform a push-up, and repeat on the right side. Continue to alternate.

Side Planks

Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold.