Doing high-intensity interval exercises (HIIT) is an amazing way to burn fat and get your body moving, even if you’re short on time or don’t have home gym equipment. However, HIIT is intense, after all, it’s in the name, which makes it less ideal for people who are new to exercise.
For them, this quick, low-impact, no-skip 7-minute full body workout is an ideal alternative; better yet, it delivers similar results but without upsetting the neighbors. It can be performed without any equipment and is suitable for all age groups. For those more used to HIIT classes, this could be a morning warm-up to start the day.
Any type of HIIT training will help you burn calories, raise your VO2 Max level (the maximum rate of oxygen consumption measured during incremental exercise), and increase your heart rate bpm. Lucy takes us through 7 compound exercises, each lasting 50 seconds with a 10 second rest between exercises:
- Exercise 1: 6 arm twists and calf raises, then 6 crossed-arm high kicks (50 seconds)
- Exercise 2: 2 steps back in a squat position and then 2 lateral taps in a lunge position (50 seconds)
- Exercise 3: 3 power punches and side lunge (50 seconds)
- Exercise 4- 3 sustained lateral steps, then 3 arms running (50 seconds)
- Exercise 5- 3 steps back, 3 straight kicks (50 seconds)
- Exercise 6: 4 power punches then 4 diagonal knee crunches
- Exercise 7: 4-Layer Squats and 4-Arm Sweep Back Step
If you find this HIIT workout too leisurely, try this full body workout, designed for experienced athletes with four circuits to give you a full body pump. For those athletes looking to push themselves to the limit, we have designed stage 3 SAS training which will maximize strength and endurance building as well as mental resilience.
To monitor and analyze these and other health metrics, we recommend investing in one of the best fit bit devices, which can really transform any of your suboptimal lifestyle habits to improve your overall health. Do you experience foot discomfort during your HIIT workouts? Try using one of our 15 expertly tested best training shoes that will provide balance and protection against foot injuries.
