How many times have you intended to head to the gym only to find that your hectic and demanding schedule left you with no time? You beat yourself up because you know you really need to and want to work out but you cannot magically add hours to your day! Well, I have a workout that will thrill you… a 7 minute high intensity interval workout (HIIT) that will kick your butt!

That’s right, in only seven minutes you can get a full body workout that will burn calories, tone your body, and get you off the hook for not making the drive to the gym because it can be done in the comfort of your own home. The only piece of equipment needed is a chair. As with most workouts, weights are optional.

Research has shown that HIIT workouts have long-lasting benefits despite their abbreviated durations. Research also suggests that short but intense exercise can boost metabolism, fight weight gain and even add years to your life.


The 7 minute HIIT workout consists of 12 bodyweight exercises that should be performed at an intensity level of about 8 on a scale of 1 to 10.

It is very important that you do not cheat yourself by not putting in the required effort. This workout should feel challenging. You will perform each exercise for 30 seconds with a 10 second rest in between.

Before you decide to do this work out, it is probably a good idea to make sure you understand how to perform each exercise properly to avoid injury.

Also, you can make this work out more intense by adding weights to some of the moves or by repeating the circuit 2 to 3 more times. By increasing the rotations of the circuit, you will increase the calorie burn, the muscle toning benefits and the total “butt kick” aspect of the workout.

Below is the circuit I suggest you begin with:

– Jumping jacks
– Wall sit
– Push up (on knees if needed)
– Abdominal crunch
– Step up on to a chair (30 seconds each leg)
– Squat (feet hip width apart and toes pointing forward)
– Triceps dips on chair
– Plank
-High knees/running in place
– Lunge (each leg for 30 seconds)
– Push-up and rotation
– Side plank (each side for 30 seconds)

7 minute hiit workout_02

A few tips that I feel might be beneficial before and after performing this workout are:

– Take a few minutes to warm up…jogging in place for a minute or two would be a good way to do this.

– Stretch after the workout. This should not take up too much time. A few minutes of stretching will always be better than not stretching at all.

– Make sure you drink water to replenish fluids lost during the workout.

My last suggestion for those who really want to take full advantage of the 7 minute HIIT workout’s butt kicking benefits is to keep track of the reps you perform in the 30 seconds of work. Try to improve on that number each time you do the workout that way you know you are always challenging yourself and improving. Good luck and have fun!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans