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7 Minute Workout

7 min 50 sec12 movesHIIT
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Circuit 1

  • Jumping Jacks

    Jumping Jacks

    00:3000:10
    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • Wall Sit

    Wall Sit

    00:3000:10
    How to do it
    1. Stand with your back flat against a wall, feet about two steps out in front of you.
    2. Slide your back down the wall until your thighs are parallel to the floor.
    3. Set your knees directly over your ankles at a right angle.
    4. Press your whole back into the wall and hold the position.
    5. Push through your heels to slide back up when the hold is complete.
  • Push-Ups

    Push-Ups

    00:3000:10
    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Crunches

    Crunches

    00:3000:10
    How to do it
    1. Lie on your back with your knees bent, feet flat, and hands lightly behind your head.
    2. Curl your shoulder blades off the floor by drawing your ribs toward your hips.
    3. Pause at the top and feel your abs squeeze.
    4. Lower slowly until your shoulders just touch the floor.
    5. Keep the movement small and controlled for each rep.
  • Skaters

    Skaters

    00:3000:10
    How to do it
    1. Stand in a slight squat with your weight on one foot and your chest tall.
    2. Push off your standing foot and leap sideways onto the other foot.
    3. Land softly with a bent knee and sweep the trailing leg behind you.
    4. Reach the opposite arm across your body to help your balance.
    5. Spring back the other way and continue bounding side to side.
  • Squats

    Squats

    00:3000:10
    How to do it
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Tricep Dips

    Tricep Dips

    00:3000:10
    How to do it
    1. Support yourself on the dip bars with your arms straight and your shoulders down away from your ears.
    2. Keep your torso tall and your elbows pointing back.
    3. Bend your elbows to lower your body down.
    4. Lower until your upper arms are roughly level with the floor.
    5. Press through your palms to push back up to straight arms.
  • Plank

    Plank

    00:3000:10
    How to do it
    1. Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
    2. Lift your hips so your body forms one straight line from head to heels.
    3. Squeeze your glutes and brace your abs as if bracing for a punch.
    4. Keep your neck long and your gaze just past your hands.
    5. Hold steadily for the prescribed time, breathing normally.
  • High Knees

    High Knees

    00:3000:10
    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent at your sides.
    2. Begin jogging on the spot on the balls of your feet.
    3. Drive one knee up to hip height, then quickly switch to the other.
    4. Pump your arms in time with your legs to keep the rhythm.
    5. Stay tall through your spine and hold the pace for the interval.
  • Jump Lunges

    Jump Lunges

    00:3000:10
    How to do it
    1. Stand tall in a split stance with one foot forward and the other back.
    2. Bend both knees to lower into a lunge, front thigh near parallel.
    3. Explode straight up and switch your legs in the air.
    4. Land softly in the opposite split stance, knees bent to absorb the impact.
    5. Immediately lower and repeat, alternating sides with each jump.
  • Plank Shoulder Taps

    Plank Shoulder Taps

    00:3000:10
    How to do it
    1. Start in a high plank with your hands under your shoulders and your feet about hip-width apart.
    2. Brace your core and set your feet wide for stability.
    3. Lift one hand and tap the opposite shoulder.
    4. Place the hand back down and tap with the other hand.
    5. Keep your hips as still as possible while alternating taps.
  • Russian Twists

    Russian Twists

    00:30
    How to do it
    1. Sit on the floor with your knees bent, leaning back slightly so your torso forms a V with your thighs.
    2. Lift your feet a few inches off the floor if you want more challenge.
    3. Clasp your hands together in front of your chest.
    4. Rotate your torso to one side, bringing your hands beside your hip.
    5. Twist smoothly to the other side, keeping your chest lifted.