7 Minute HIIT Workout

Certainly! Here's a sample High-Intensity Interval Training (HIIT) workout that you can do at home. This workout alternates between periods of intense exercise and short rest or lower-intensity periods. Remember to warm up before starting and cool down afterward. Adjust the intensity and duration based on your fitness level.

Warm-Up (5-10 minutes):

• Jumping jacks: 1 minute
• High knees: 1 minute
• Butt kicks: 1 minute
• Bodyweight squats: 1 minute
• Arm circles: 1 minute

HIIT Circuit (Repeat 3-4 rounds):

1. Jump Squats (40 seconds):

   • Stand with feet shoulder-width apart.
   • Squat down, then explode up into a jump.
   • Land softly and go back into the squat position.

2. Push-Ups (40 seconds):

   • Perform standard or modified push-ups.
   • Keep your body in a straight line.

3. Burpees (40 seconds):

   • Start in a standing position.
   • Drop into a squat position, kick your feet back into a plank, perform a push-up, return to the squat position, and jump up.

4. Mountain Climbers (40 seconds):

   • Get into a plank position.
   • Bring your knees towards your chest alternately in a running motion.

5. High Knees (40 seconds):

   • Stand with feet hip-width apart.
   • Lift your knees toward your chest in a running motion.

6. Plank (40 seconds):

   • Hold a plank position on your forearms or hands.
   • Keep your body in a straight line.

Rest or Active Recovery (20 seconds):

• March in place or perform light jogging for active recovery.

Cool Down (5-10 minutes):

• Stretch your major muscle groups, focusing on hamstrings, quadriceps, chest, and shoulders.
• Incorporate static stretches and deep breaths.

Tips:

• Maintain proper form during each exercise.
• Adjust the duration of work and rest based on your fitness level.
• Listen to your body. If an exercise is too challenging, modify it or decrease the intensity.

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions. Adjust the workout based on your fitness level, and gradually progress as you build strength and endurance.

 

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