Start by warming up with one minute of jumping jacks. Stretch your arms and legs to prevent an injury.

Equipment: None

Time: 6:40

Movements: Pulsing Jump Squat, Side Squat with Leg Lift, Donkey Kick Out Left, Donkey Kick Back Left, Donkey Circle Left and Right, Donkey Kick Out Right, Donkey Kick Back Right

Modifications: Pulsing Jump Squat modified to Squat for a low impact workout.

7 in 7! Shape and tone your booty with this quick workout of seven movements in 7 minutes. No equipment necessary! Try it on its own, or use as a warm up for your leg day routine or your favorite Group HIIT lower body video. This workout is great for boomers, people that need a low impact workout and people that live in apartments.

Complete any body focus workout after a regular workout or instead of your ab workout for the day. You can also mix and match body focus workouts for a complete workout.

Stop searching for workouts and start a program on Group HIIT! Join now to access programs for all levels. Follow a day by day high intensity interval training (HIIT) program at home with a set of dumbbells or no equipment.