Too busy to make it to your hour-long workout class? Yep, we've been there. Well, that's the best time to break out a good 'ol HIIT workout.

High-intensity interval training is so efficient that in just a few minutes you will burn more calories than you would from a steady-pace run on the treadmill. Better yet, you'll keep burning more fat and calories well after the workout is over.

This seven-minute workout uses a unique combo of 11 different high-intensity exercises (performed for 30 seconds each with 10 seconds of rest) to not only burn a ton of calories, but also improve your endurance, and tone pretty much every muscle in your body.

Credit: Pixabay

Credit: Pixabay

1. Jumping Jacks

Warm up your body with a vigorous stint of jumping jacks. Do these for a total of 30 seconds.

Credit: Giphy

Credit: Giphy

2. Push-Up

  • Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up.
  • Do as many reps as possible in 30 seconds.
Credit: Giphy

Credit: Giphy

3. Crunches

  • Sit on your mat and bend your knees, planting your feet on the floor. Put your palms behind your ears.
  • As you exhale, pull your abs in and lift your upper body. Inhale as you lower back down.
  • Keep your chin down to keep your neck from straining, and make sure your ribs are aligned with your hips.
  • Do as many reps as you can in 30 seconds.
Credit: Giphy

Credit: Giphy

4. Chair Step-Ups

  • Find a step or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
  • Step up 20 times, leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, then the left. Switch legs, and start stepping with the left foot for 20 steps.
  • Repeat either move for a total of 30 seconds.
Credit: Giphy

Credit: Giphy

5. Squat

  • Stand with your head facing forward and your chest held up and out.
  • Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you're sitting into an imaginary chair.
  • Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles. Press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position.
Credit: Giphy

Credit: Giphy

6. Triceps Dips

  • Position your hands shoulder width apart on a secured bench, a stable chair, or your mat.
  • Move your bum in front of the bench with your legs bent and feet placed about hip width apart on the floor.
  • Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
  • Now slowly bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.
  • Repeat as many times as you can for 30 seconds.
Credit: Giphy

Credit: Giphy

7. Plank

  • Lie face down on the floor, or face your mat on your knees. Place your palms so that your shoulders are aligned with your wrists close to your head.
  • Push off the floor, raising up off your knees onto your toes and spreading your fingers and pressing down with your palms. You can also try resting on your forearms as shown.
  • Contract your abdominals and pull your belly button in to keep yourself up and prevent your booty from sticking up.
  • Keep your back flat, and hold for 30 seconds.

Credit: Giphy

Credit: Giphy

8. High Knees/Running in Place

Time for more cardio. March or run in place for 30 seconds.

Credit: Giphy

Credit: Giphy

9. Lunge

  • Keep your upper body straight, with your shoulders back and relaxed and chin up. Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.
  • Repeat for a total of 30 seconds.
Credit: Giphy

Credit: Giphy

10. Push-Up Rotation

  • Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
  • Raise back up to top push-up position. As you reach the top, keep moving in a fluid motion to side plank position: release your left arm and raise it to the ceiling, keeping your body in a long diagonal line. Hold for one breath, then move back into push-up position.
  • Repeat as many as you can, alternating which arm you are raising, for 30 seconds.
Credit: Giphy

Credit: Giphy

11. Side Plank

  • Begin in a plank position and roll over to your left side and plant your left heel down so you are balancing on the outside edge of your left foot. Stack your right foot on top of your left.
  • Keep your right arm on your side or reach it straight up toward the ceiling to lift your waist even more.
  • Press your left fingertips into the floor to take pressure out of your wrist.
  • Hold for 30 seconds.
Credit: Giphy

Credit: Giphy

Sources: Popsugar, Shape.

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