HIIT: Fullbody in 7 minutes
Goal
Ideal for beginners in high intensity interval training (HIIT). This fullbody program can be done from 7 to 21 minutes, depending on your physical condition and the time you have. No material is needed, just a chair or a wall. Beginner: 1 lap to the circuit (7 min), Intermediate: 2 laps to the circuit (14 min), Advanced: 3 laps to the circuit.
Jumping jacks
30 sec
10 sec rest
Wall Isometric Squat
Push up
30 sec
10 sec rest
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
30 sec
10 sec rest
STEP UP
30 sec
10 sec rest
Half squat raising arms
30 sec
10 sec rest
Bench dips
30 sec
10 sec rest
Forearm Plank
30 sec
10 sec rest
Front knee lifts
30 reps
10 sec rest
FRONT LUNGE KNEE TO THE FLOOR
30 sec
10 sec rest
Push up with torso rotation
30 sec
10 sec rest
Plank to push up
30 sec
10 sec rest