Three AMAZING 7-Minute HIIT Workouts You Can Do From Home

We already know that less is more when it comes to high intensity interval training (HIIT). HIIT workouts feature short, intense bouts of exercise followed by shorter periods of rest and are done for a brief period of time. Most HIIT workouts range from 12-30 minutes, though research shows that as little as 7 minutes of HIIT is all you need to start seeing and feeling incredible results from your workout.

But here's the catch: with HIIT you have to be working to at least 80% of your max effort every single second you're training. You should be living for the short breaks you are afforded to rest. If you're not putting in this max effort, then you're not going to reap the rewards of HIIT, which include:

  • Build Muscle
  • Increase Metabolism
  • Train Anywhere
  • Fast, Efficient Training
  • Improve Heart Health
  • Little to No Equipment Needed!

So it's easy to see why we love HIIT so much, and why so many of our workouts are HIIT.

Three 7-Minute HIIT Workouts You Can Do From Home

Today, we want to share with you five gorgeously short, sweet, and sweaty HIIT workouts that you can do right from your home in just 7 minutes.

You don't need much equipment (just a set of dumbbells will do) and, if you give each second your all, we guarantee you'll get a kick-ass workout that will rival any hour-long gym session.

We'll prove it. Grab your gear and check out these moves.

Do you need dumbbells?

Listen, you can get a good HIIT workout with no gear, but having a solid set of quality dumbbells is a must-have for any home gym. They are the basic, barebones equipment you need to really benefit from resistance training and all it's rewards like jacking your metabolism, building better bone health and increasing your lean muscle mass.

So if you don't have them, just get them, okay? They're one of the most affordable pieces of gym gear and will last you a lifetime. And, for a limited time, they are on sale now in our store!

Another note on gear: You will notice that in some of these moves, Lisa is wearing a weighted vest and ankle weights. Both are great ways to increase your caloric burn during your workout, and your metabolic rate after!

Grab all your gear here.

7-Minute Glutes and Gams Workout

Do the first two exercises as a superset, performing the first move for 50 seconds, then resting for 10 seconds before moving on to the second move. Do the superset in its entirety three times through. Then, do the final third exercise (the finisher) for a full 60 seconds.

SUPERSET ONE
Reverse Lunge Hop (R, then L)


Hip Thrust


FINISHER
Squat Jack


7-Minute HIIT Total Body Blast

Do the first two exercises as a superset, performing the first move for 50 seconds, then resting for 10 seconds before moving on to the second move. Do the superset in its entirety three times through. Then, do the final third exercise (the finisher) for a full 60 seconds.


SUPERSET TWO

Squat & Front Raise

 



Goblet Squat


FINISHER:


Front Swing 


7-Minute HIIT Upper Body Blast

Do the first two exercises as a superset, performing the first move for 50 seconds, then resting for 10 seconds before moving on to the second move. Do the superset in its entirety three times through. Then, do the final third exercise (the finisher) for a full 60 seconds.


SUPERSET THREE


Dumbbell Punches


Tricep Dip + Hip Flex


CARDIO FINISHER:


180 Spot Run



Remember to grab your dumbbells here!  They’re on sale now for a limited time!

Use the code ENDOFSUMMER20 to get 20% our Dumbbells, or anything in our store! Expires mid Sept 2021.



REFERENCES:
https://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx