As you may have noticed, we love efficiency here at Paleohacks. That’s why we love High-Intensity Interval Training.
HIIT is great for those who are short on time or want to improve their athletic performance. Interval training provides many of the fitness benefits of prolonged endurance training, but in much less time. (1) That’s a win-win!
To share the joys of HIIT, we wanted to create a workout that you could do in only 7 minutes. That way, even our busiest readers get a workout they could fit into their schedule. (And if you do have a few extra minutes to spare, we suggest that you do this whole workout 2-3 times total for even better results!)
The exercises in this workout should be performed quickly and without any rest between them. Each exercise will take around 30 seconds to complete. While moving through each exercise, keep your intensity level up the entire time. You should be around an 8 out 10 in terms of your discomfort level. It’s tough, but you’ll feel great after.
Start by standing with feet together. Lower into a deep squat position to bring your hands down to the floor. Jump your legs backwards into a full plank position on your hands. Jump your feet back into your low squat position and jump up, reaching your hands overhead. Complete 10 burpees.
Start in a plank position with your hands placed directly under your shoulders. As you lower into your push-up, make sure the elbows stay close in by your sides, and point back. At the top of the push-up you will feel your triceps engaged. Complete 15 push-ups.
Lay on your back on the mat and place your hands behind your head. Bring your knees up in a 90-degree bend, with your knees directly over your hips. Using your abs, lift your chest and your head off the mat a few inches and rotate to the RIGHT, reaching your LEFT elbow to your RIGHT knee, and simultaneously reaching your LEFT leg out straight to hover off the mat. Come back into the center with your knees over your hips, and repeat on the other side. Complete 10 repetitions on each side.
4. Jump Squats
Stand with feet a little wider than shoulder-width apart, and knees and shoulders very slightly turned out to the side. Lower down into a squat, keeping your weight in your heels. With power, drive through your heels to propel yourself up into a jump straight up. Land softly, rolling from the toes down to the heels, and sink down into your squat to repeat. Complete 15 jumps.
5. Renegade Rows
Start in a plank position holding the dumbbells with your palms facing in. Your feet can be slightly wider in this plank to help you maintain stability. Without letting your hips move too much, row your RIGHT arm up leading with the elbow and pulling the weight up towards your shoulder. Lower back to the floor, into your plank. Repeat on the other side rowing the LEFT arm up. Complete 10 repetitions on each arm.
Lay on your stomach on your mat, extend your arms over your head with your palms facing down. Reach the crown of your head forward and let your nose hover an inch off the ground. Draw your shoulder blades down your back as you lift your arms and legs a few inches off the ground. Think about squeezing your glutes and pulling your shoulders together to engage your entire back. Lower your arms and legs, and repeat 10 times.
7. Walking Lunges
Making sure you have enough space (about a 15-foot hallway is enough), start with your feet together and hands on your hips or by your sides. Step your RIGHT foot forward far enough so that when you lunge down, your RIGHT thigh is parallel to the floor. You should feel a stretch through the front of your LEFT hip, in the hip flexor. Press though your RIGHT heel and power up to bring your feet together and stand up. Repeat, stepping the LEFT foot forward. Complete 10 lunges, then turn around and lunge back to your starting point.
8. Tricep Dips
Sit on the edge of the chair or table, and place your hands on the edge so that your fingers are hanging off, facing towards you. Lift your hips off just in front of the chair, with your shoulders over your wrists. Bend your elbows and lower down, making sure to keep your elbows pressing back and your chest lifted (don’t “sink” into your shoulders). Press back up using the backs of your arms. Complete 15 repetitions.
9. Full Plank
Come onto hands and knees with your hands directly under your shoulders. Brace through your abdominals and extend your legs back, placing the balls of the feet on the mat behind you. Create a straight line from the crown of your head to your feet. Be sure not to let your lower back arch, and keep your abs tight the entire time. Hold for 30 seconds.
10. Mountain Climbers
Start from the plank position on your hands. Keep your abs engaged and your shoulders directly over your hands, drive your RIGHT knee in towards your chest, using your abs to pull it in. Quickly reach that leg back and drive your LEFT knee in towards your chest. Go as quickly as you can while maintaining abdominal strength. Complete for 30 seconds.
11. Planks Hip Drops
Come down into a plank on your elbows. Keep your arms steady as your rotate through your torso and drop your RIGHT hip towards the mat, use the obliques to rotate back to the center and repeat to the LEFT. Complete 10 repetitions on each side.
Now, you have no more excuses — go get your workout in, and in 7 minutes you’ll be thanking us!
(Your Next Workout: The 21-Day Bodyweight Jumpstart)