This home HIIT workout burns fat and improves VO2 Max in just 7 minutes, and it could even help prevent diabetes

Instagrammer Hayley Madigan shows you how to make HIIT work for you and help with PCOS and type 2 diabetes

7-minute workout by bulk ambassador Hayley Madigan
(Image credit: Hayley Madigan/Bulk)

Looking for a quick HIIT routine that you can do at home, with no equipment? This time-saver takes just seven minutes and comes courtesy of top PT Hayley Madigan. As Hayley explains, you can "improve insulin resistance, and therefore benefit women with PCOS (Polycystic Ovary Syndrome) as well as helping prevent Type 2 Diabetes," with these short, high-intensity bursts of exercise.

When performed correctly, high-intensity 7-minute workouts can also improve VO2 max – the maximum rate of oxygen consumption measured during increasingly intense exercise – and boost overall cardiovascular – heart and lung – health.

If you need more encouragement, here are 5 reasons why you should try HIIT workouts.

Doing this 7-minute home HIIT workout is a great way to ease yourself back into exercise post-lockdown. Suddenly, we are all short on time again, thanks to our daily commute to work, but this doesn't mean you have to give up on fitness. A quick home workout such as this one is easier on the mind than an hour-long exercise session and still gets the blood pumping.

How to perform this 7-minute HIIT home workout

Complete 1st AMRAP in 3 minutes:

1) Squat Pulses x 15 reps 

2) Up Downs x 10 reps 

3) Lunge into Knee Drive x 5 reps per leg 

Rest 60 second

Complete 2nd AMRAP in 3 minutes:

1) Push-Ups x 10 reps 

2) Crab Knee Marches x 8 reps

3) Pop Squats x 6 reps

AMRAP means "as many rounds as possible" and refers to a type of workout where you have a sequence of exercises that you need to perform back-to-back for the required amount of time without a break.

Some may wonder if seven minutes is actually going to make a difference. "This depends on your aim", says Bulk ambassador Hayley, "If you’re looking for particular results, you may need to incorporate further movement – whether that’s weight training, yoga, or running."

Whatever you add to it, a 7-minute workout at home is certainly better than just sitting around binging Netflix. As you get fitter, you can always add an extra round of 7 minutes to ensure that you’re challenging yourself and continuously improving your fitness levels.

7-minute HIIT home workout: the exercises

Flick through to see the entire routine…

Simon Jurkiw's nutrition tips

“For quick workouts, you don’t need as much for performance as you would for a long training session, but it’s always good to refuel, no matter how long the workout is", says Simon Jurkiw, nutritionist at sports and active nutrition brand bulk, "For a 7-minute workout, I’d recommend whipping up a protein shake (made from protein powder mixed with water or milk) or a having a protein bar."

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.