Jillian Michaels 7-Minute Fitness Challenge, Day 2: High Intensity Calorie Burner

“The harder you work right now, the faster your body’s going to change,” says Jillian Michaels in her brand new, game-changing Seven-Minute, Seven-Day Workout Challenge, designed for Yahoo Life readers. The iconic trainer created the program to suit busy people of all fitness levels, with an exclusive reward for you, too! Day two’s workout is all about High-Intensity Interval Training, otherwise known as HIIT. HIIT workouts are major fat-burners, because they require you to exert yourself to the max for short intervals—sort of like a series of sprints instead of a marathon. Putting intense stress on your body for brief spurts followed by brief recovery periods forces your system to adapt fast and turbo charges its calorie-burning powers. This body-carving challenge is just the beginning. Michael’s is offering Yahoo Life readers an exclusive deal on her fitness app, which is stocked with a slew of effective 7-day workouts, and much more. Enjoy a free 7-day trial and a 3-month subscription for just $19.99 (usual price is $44.97), and 12-months for $59.99 (usual price is $179.88). Get the offer here, by cutting and pasting this link: jmfit.io

Video Transcript

JILLIAN MICHAELS: All right, guys. Jillian Michaels here. And it's day two of my seven minute seven day fitness challenge for Yahoo Life.

So today, our seven minute workout is HIIT training, high intensity interval training. And I know that can sound a little intimidating. But I promise you, we're going to cruise right through this. And you are going to feel amazing. So let's get started.

Let's rock and roll with today's workout, crossover jacks. Be ready to go in 10 seconds. Hit it for 20 seconds. Here we go.

Crossover jacks are great because they increase your range of motion for a greater warm-up. You got 10 seconds left. Making sure to alternate which arm is on top and which arm is on bottom. OK, nice work.

Let's go to the next one. All righty, behind the back jacks. We'll go in 10. I want you to go for 20 seconds. All right, go.

Behind the back jacks are a slightly more advanced version of your standard jumping jack because you have an increased range of motion. So not only is it going to accelerate heart rate a little bit more, but it's also going to target your back muscles when you're clapping behind your back.

Excellent. Next one. Now we'll start in 10. Let's go for 20 seconds. OK. Start now.

You are doing great. Just keep moving. Explode off the ground. Just 10 more seconds left. Good. Deep breath. Moving on.

Speed bag. Hit it. Get ready to begin in 10 seconds. You've got 20 seconds. Ready? Begin.

I want you to move through as wide of a range of motion as possible. You should really feel the burn in the shoulders on this one. Keep those arms out in front of you.

OK, done. Moving on. Long jump run around. Hit it. Be ready to begin in 10 seconds. Hit it for 20 seconds. Let's begin.

Allow your arms to lead your legs. Focus on the landing softly. Jump as far forward as possible. OK, done. Moving on.

Next up, uppercuts. Ready to go, 10 seconds. Let's do 20 seconds. Start now.

You know what? I get it. It hurts. It sucks. It's uncomfortable. In the moment, sometimes exercise is not fun. But the results, that's what you're fighting for. Think about that right now.

We're finished. OK. Plie pops. We'll start in 10 seconds. Let's go for 20 seconds. Ready? Begin.

Never straighten your legs or come to an upright position. You got 10 seconds left. Make sure to land softly, little hops.

Perfect. Next exercise. Come on, speed rope. Be ready to begin in 10 seconds. Go for 20 seconds. OK, hit it.

Focus on your breathing. Make sure to synergize your upper and lower body as though you're really jumping rope.

OK. Done. Moving on. All right, alternating knee thrusts side. Be ready to go in 10 seconds. Let's do 20 seconds. OK, let's go.

Really engage your obliques. 10 seconds. Stick with this, and stay with me. Good. Deep breath. Moving on.

Next exercise, alternating snap kicks. Be ready to go in 10 seconds. Go for 20 seconds. Ready? Begin.

Crush this workout. Do it for you. I still need good speed to get that heart rate up. The key is to chamber the leg by bringing the knee up, heel back, and then point the toe and extend the leg.

Who's proud of you? Who's proud of you? This girl. That's right. I'm proud of you. Super proud of you. I'm proud of you. That's right. If I could reach through your iPhones right now and give you a big sloppy hug and a kiss, I would. I'm proud of you.

Excellent job. You're already done with day two. And the great news is that tomorrow, we have a recovery day. So we're going to be doing some foam rolling. And I'm going to show you exactly how to do it. And you've got a little mind body work with a quick meditation. Get excited.