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ARTICLE - 7-Minute HIIT Workout

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Date: Wed, Jun 8th, 2016 12:00:00 am

7-Minute HIIT Workout

High intensity interval training is a great way to achieve the benefits of a workout, when you are short on time. Warm-up and try this total-body HIIT.

Perform as-many-reps-as-possible in 1-minute for each exercise.
Minimize rest between exercises. (Scroll down for detailed exercise descriptions)

  1. Squats
  2. Skaters Lunge (.30sec/side)
  3. Pushups
  4. Pullups or Row
  5. L-Sit Hold (1min)
  6. Superman Hold (1min)
  7. Side Plank Hip Lifts

Cool down, rehydrate, and be awesome ;)

Exercise Descriptions


  • keep weight on your heels
  • abdominals pulled in
  • knees track over second toe
  • shoulder blades back
  • chin level
  • sit as low as you can, maintaining these posture points

Skaters Lunge:

  • With a wide stance, step one foot ahead of the other
  • All toes facing forward
  • Keep back knee straight, foot grounded
  • Exhale bending the forward leg, sitting hips backward into a lunge
  • Keep chest up, shoulders back, abdominals long
  • Inhale press into the front heel to return to standing


  • Position hands wider than shoulder width apart at chest level
  • grip floor with finger tips and press hands downward opening the shoulder blades
  • keeping shoulder blades apart, inhale and bend elbows lowering body towards the floor
  • maintain straight alignment of the head, spine and hips as you exhale and press up to straight arms

Pullups or Row:

  • Exhale on the pull 
  • squeeze shoulder blades towards the spine
  • keep shoulders down towards the hips


  • Lift head, chin on neck (support with hands if needed)
  • Keep shoulder blades grounded
  • Bend knees and extend feet towards the ceiling 
  • Pelvic tilt lower back towards the floor, maintaining neutral lumbar curve
  • Lower the legs to find a challenging resistance to maintain neutral lumbar curve
  • Hold and breath


  • Lying facedown with arms overhead, inhale and lift upperbody off the floor as high as you can with head level with your spine
  • squeeze your legs and butt together, straighten knees, and point your toes
  • Lift legs as high as you can 
  • hold and breath, continuously lifting and reaching with all muscles in the back of the body

Side Plank Hip Lift:

  • Support your body sideways on your forearm or hand
  • knees bend with feet behind you is easier
  • Legs extended straight is harder
  • Push hips forward and pull chin backward to create a straight line from head to knees/ankles
  • lower hips towards the floor, then raise them as high as possible away from the floor

Author: Sarah Heipel

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February 25 to March 3, 2012
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