7 Minute Insane HIIT Workout

Today we’re doing the 7 minute insane HIIT workout. It consist of seven moves including things like your “favourite”: the burpee or the split lunge jump. That along with some other easier moves, so everybody have to do it, beginner or advanced, no excuses.

The insane HIIT workout

We’re going on each exercise for 50 seconds, you’re resting for 10 sec and then you’re done. I want you to do this HIIT workout 3 times a day, at least 3 times a week. If you think this is too much, well it is an insane HIIT workout, right? So train insane!

1. Plank Jack

Support your bodyweight on your forearms and toes in a plank position. With your feet together keep a straight line from shoulder to ankle. Like the motion of a jumping jack, jump your legs wide and then back together. Make sure the core is tight and your butt is down, not sticking in the air. When you’re done, rest for 10 seconds.

Insane HIIT Workout

2. Walking Gecko

Start up in the plank position, hands about shoulder distance apart, feet about hip distance apart. You’re gonna begin with the regular old pushup. But when you come up you bring one hand forward and the opposite leg forward and go back down to that deep pushup. Come up and do the same thing again for the other hand and leg. Then reverse it and go back.

The main thing here is that your torso doesn’t twist all over the place. I want you to stay parallel to the floor. This is an amazing upper body, lower body and core move. I love it because you get arm work and leg work in this, plus some coordinative work as well.

Insane HIIT Workout

3. Split Lunge Jump

Start in a basic stationary lunge, jump straight up and alternate legs. Keep in line your ankle and knee. Upper body should be straight up. This HIIT workout is perfect for your quads.

Split Lunge Jump

4. T Push Up

Start in a basic push-up position. Do a push up and then raise up one arm while twisting your torso. It is very important to keep your body straight. Return to the starting position and repeat the moves with the other hand.

T push up

5. Burpees

Stand straight with your feet shoulder-width apart. Squat and place your hands on the floor in front of you, then kick your feet back so that you are in the push up position. Do a push up and return to the starting position. Jump with hands over your head. This is one rep but you need to continue for 50 seconds straight. Then rest for 10 secs.


6. Plank twist

You want that hourglass figure? Then twist insane! This HIIT workout is great for engaging the core, is really hitting those thigh obliques and is gonna challenge your shoulders and your chest.

Start in a push up position. Your goal is to get down low and twist your knee to the opposite elbow. The lower you go, the more you’re gonna feel that contraction in your lower abdominals. Return to starting position and alternate legs.

plank twist

7. Reptile push up

Start in a plank position with hands wider than shoulder-width apart. As you go down for the push up, you’re going to bring your right knee up to your right elbow and press up bringing the foot back. Repeat to the other side: left knee up to the left elbow. After 50 seconds of reptile push up you’re done! Well, done with the first set for today. For best results do two more sets of this insane HIIT workout.

Reptile push up

This was the 7 minute HIIT workout. I want you to train insane or else you’re gonna remain the same, you know how it goes. Leave in the comments below how you did, which one was your favourite move and which exercise you hated the most.


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