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7-minute Hiit Workout for Weight Control and Metabolism Boost
Lucy Wyndham-Read•Mar 14, 2018
13-minute workout video. HIIT, Cardio. targeting Full Body, Core, Legs. medium intensity. helps with Weight Control / Fat Loss, Blood Sugar / Metabolism Control.
⏱️ Key Moments
Summary:The workout consists of seven high-intensity exercises designed to boost metabolism and promote weight loss, suitable for all fitness levels.
🏃 Guide
This video is designed for individuals looking to enhance their metabolism and manage weight effectively. It provides a quick, high-intensity workout that can be done at home without any equipment.
Benefits
Increases metabolic rate
Enhances cardiovascular endurance
Step-by-Step Guide
1
High Knees
Perform four high knees followed by reaching down to touch the ground. You should feel your heart rate increase and your legs working. Ensure to land softly to protect your joints.
2
Alternating Single Leg Kicks
Kick one leg up while alternating with the other. Feel the engagement in your core and legs. Maintain a straight posture to avoid strain.
3
Light Runs and Star Jumps
Run lightly forward and perform mini star jumps back. You should feel your heart rate elevate. Be cautious of your landing to prevent knee strain.
4
Skater Jumps
Jump side to side while keeping one foot off the ground. You should feel your thighs and glutes working. Avoid excessive lateral movement to protect your knees.
5
Star Jumps and Leg Lifts
Perform star jumps followed by leg lifts. Engage your core and maintain control throughout. Avoid jumping too high to reduce impact.
6
Lunges
Step back into a lunge, alternating legs. Feel the stretch in your hips and strengthen your legs. Keep your back straight to prevent injury.
7
Grapevine Steps
Side step with a crossover action. You should feel your heart rate increasing. Avoid twisting your knees during the crossover.
Safety Notes
Consult a physician before starting if you have any existing health conditions. Avoid if you have knee or ankle injuries.
Duration: 13m 7s
Difficulty: Easy
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossBlood Sugar / Metabolism Control
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#13 min#medium length#HIIT#Cardio#beginner#None#Full Body#Core#Legs#medium