7-Minute HIIT Blitz
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No kit, barely any time, all-out effort. This seven-minute blitz cycles through six bodyweight moves - 40 seconds hard, 20 seconds rest. It is the session for the days when you think you have no time to train. Clear a bit of floor and give it everything.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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No kitJust your bodyweight
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Intermediate · about 7 minutes, start to finish.
Warm-up
- March or jog on the spot - 45 seconds
- 10 bodyweight squats
- Arm swings - 20 seconds
Main workout
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High knees
40s on / 20s offDrive the knees up fast, stay light on the balls of your feet.
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Squat jumps
40s on / 20s offSquat, jump, land softly with bent knees and go again.
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Mountain climbers
40s on / 20s offHands under shoulders, drive the knees in quickly, hips low.
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Burpees
40s on / 20s offChest to floor, jump the feet in, stand and reach tall. Step it if needed.
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Fast feet
40s on / 20s offQuick, small steps on the spot, staying low and athletic.
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Plank shoulder taps
40s on / 20s offTap opposite shoulder without letting the hips rock.
Coach's tip
Scale the work down to 30 seconds if 40 is too much at first, and swap the jumps for step-backs to make it low impact. Intensity is relative - work hard for your level.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.