Workout Details

  • Duration: 8 Minutes
  • Calorie Burn: 70-128
  • Difficulty: 5/5
  • Equipment: Mat, No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
Body Focus Total Body

HIIT Quick & HIIT Hard - Tabata Style High Intensity Interval Training


    We know that many of you do not have the time to do a long routine so we have created many shorter workouts which can fit in to any day no matter how busy you may be.  This high intensity interval training (HIIT) routine falls perfectly into the "Quick" category at only 7 minutes making it easy to get into your daily schedule. Don't be fooled into thinking that this is not a thorough video, by the minimal length. In fact this workout is comprised of very difficult exercises that will get your heart pumping and your lungs burning.  If we had made this workout any longer we would have had to include more lower intensity exercises or at least incorporated rest breaks so if you are going to be using this video in conjunction with others to make a longer routine be sure to either give yourself a good rest in-between or choose other videos that are lower intensity so that you can get a more efficient workout without becoming too tired.

     Keep in mind that this is a difficulty of 5 out of 5 mainly because of the lack of rest breaks and the intention of completing each move with full range of motion and as quickly as possible.  So, though this is suggested for those exercisers that already have a good base of strength and endurance, it can easily be modified to be appropriate for almost all fitness levels (though calories burned per minute will drop). For example switch out jumping lunges for regular alternating lunges, and push up jacks with regular full or half push ups. Other exercises can just be slowed down to make them more beginner friendly.

     This routine only burns 70 calories on the low end and 128 on the high end but keep in mind that this is accomplished in just 7 minutes giving you a 10 calorie per minute burn on the low end and an 18 calorie per minute burn on the high end. Keep in mind that the effort you put in to each move drastically changes the amount of calories you burn per minute so if you want to burn calories at the upper end of the range be sure to push yourself as hard as you can.


Program Set Up

  • Style: Tabata/HIIT
  • Interval Length: 20 seconds on and 10 seconds off


  • Jumping Lunges
  • Push Up Jacks
  • Quick Feet
  • Diamond Chop Crunch
  • High Knees
  • Star Jump