In just seven minutes, you can transform your workout routine with this intense HIIT session. We’ve curated 12 effective exercises that will help you achieve your fitness goals. This versatile routine can be done anywhere, so you have no excuses. Commit to it daily for 21 days, and prepare to be amazed by the results. Consistency is the key to success!
SIT-UPS
- Lie down on the ground with your hands by your ears, not behind your head, to prevent neck strain. Bend your knees and keep your feet on the floor.
- Lift your shoulders and upper back off the floor, facing the ceiling, while exhaling and reaching your highest point.
- Hold the position briefly, then inhale as you return to the starting position.
- This exercise targets the upper abdomen and should be repeated 15 to 25 times.
JUMPING JACKS
- Start by standing with your feet together and your hands at your sides.
- Jump sideways, simultaneously extending your feet to the side and raising your arms above your head.
- Quickly reverse the movement by jumping back to the starting position.
- Aim for 30 repetitions of this exercise.
BURPEES
- Begin by standing with your feet hip-width apart and your arms at your sides.
- Lower yourself into a squat position, placing your hands flat on the ground in front of you.
- Extend your legs back to assume a push-up position and lower your chest to the ground.
- Return to position two by pushing both feet forward, returning to the squat.
- Jump up and raise both hands above your head.
- Repeat this sequence for 10 repetitions.
SQUAT
- Begin by standing with your feet slightly wider than shoulder-width apart and your chest lifted.
- Extend your hands forward to assist with balance.
- Initiate the movement by sitting down as if you were sitting on an imaginary chair, ensuring your face and head face forward.
- Lower your body until your thighs are parallel to the ground, shifting your weight onto your heels. Keep your body engaged.
- Push through your heels to return to the starting position, maintaining a tight body.
- Complete 12 repetitions of this exercise.
SIDE PLANK
- Start by lying on your right side with your legs extended, and your feet and hips stacked on top of each other.
- Position your right elbow directly under your shoulder, as shown in the illustration.
- Engage your core muscles and lift your hips and knees off the floor.
- Maintain this position for as long as you can, then return to the starting position.
- Repeat the exercise on the other side and continue the sequence.
LUNGE
- Start by standing with your feet shoulder-width apart and your hands on your hips.
- Take a step forward with one leg and bend both knees, lowering your back knee close to the ground.
- Return to the starting position by pushing through your front heel.
- Repeat the same movement with the other leg.
- Complete 10 repetitions with each leg.
STEP-UPS
- Stand with a bench or step in front of you.
- Begin by stepping onto the bench with your right foot, lightly tapping your left foot on the surface while maintaining weight on your right heel.
- Lower your left foot back to the ground, keeping your right foot on the bench.
- Repeat this movement for 3 sets of 12 repetitions, then switch legs.
WALL SQUAT
- Stand with your back against a wall, maintaining a distance of about two feet.
- Slide down the wall until your hips and knees are bent at a 90-degree angle.
- Ensure your shoulders, upper back, and the back of your head remain in contact with the wall.
- Keep both feet flat on the ground, distributing your weight evenly.
- Hold this position for the specified duration.
- Repeat for 2 sets of 15 seconds each.
RUNNING IN PLACE
- Stand in an open area and start simulating running motion.
- Lift your knees as high as possible, coordinating the movement with your arms.
- Gradually increase your speed, but be mindful not to push too hard.
- Perform this exercise for a duration of 60 seconds.
