No Equipment 7 Minute Workout You Can Do Anywhere

Need a no equipment 7 minute workout you can do anywhere? This bodyweight HIIT routine stacks cardio bursts and strength moves to raise heart rate, burn calories, and build total-body strength without a single dumbbell. All you need is a chair and a few square feet of space.

Why bodyweight HIIT works

• High intensity, low friction: Zero setup means you start fast and keep adherence high.
• Full-body coverage: Push, pull, squat, hinge, core, and cardio patterns in one circuit.
• Afterburn effect: Short, hard intervals elevate excess post-exercise oxygen consumption (EPOC) for extra calorie burn.

No equipment 7 minute workout

Do each move for 30 seconds, rest 10 seconds. Push hard enough that talking in full sentences is difficult.

1. Jumping jacks (low-impact step jacks if needed)
2. Bodyweight squats
3. Incline push-ups on a counter or chair
4. Alternating reverse lunges
5. High knees or quick marches
6. Mountain climbers
7. Chair dips or bench dips
8. Plank shoulder taps
9. Alternating side lunges
10. Squat jumps or fast air squats
11. Burpees (step-back variation if joints are sensitive)
12. Forearm plank or hollow hold

Form and safety tips

• Warm up for 60-90 seconds with arm circles, hip circles, and easy marches.
• Keep knees tracking over toes on squats and lunges; use a chair for balance if needed.
• Choose the hardest variation you can perform with clean reps; speed without control wastes effort.

How to progress

• Add a second round for a 14 minute session once one round feels solid.
• Trim rest to 5-8 seconds as conditioning improves.
• Upgrade moves: incline push-ups to floor push-ups; step-back burpees to full burpees.

Recovery and fat loss basics

• Sleep 7-9 hours to support recovery and appetite control.
• Prioritize protein to protect muscle while in a calorie deficit.
• Add light walks on off days to raise daily burn without extra stress.

Make intervals effortless

Use a timer or an app so you can focus on effort, not counting. The best 7 minute workout app we recommend is the 7 Minute Workout app, with video cues, adjustable rest timers, Apple Health sync, and offline mode for any location.

FAQ: no equipment 7 minute workout

• Do I really need no equipment? Yes. Bodyweight plus a chair is enough for the entire circuit.
• Is one round enough? It delivers a solid stimulus. Add a second round for more burn once form feels sharp.
• How often should I do it? Three to five sessions per week with easy movement on off days works well.
• What if burpees bother my joints? Use step-back burpees or swap in fast step-ups to keep intensity without impact.