This 15-Minute HIIT Workout is the perfect way to burn a TON of calories in not a lot of time. The secret is utilizing High Intensity Interval Training to maximize your calorie burn in as short a time as possible. Timed intervals of bodyweight resistance exercises made this a go-to for anyone.
15-Minute High Intensity Interval Workout
- Jumping Jacks – 60 seconds high intensity; 30 seconds regular intensity
- Burpees – 60 seconds high intensity; 30 seconds regular intensity
- High Knees – 60 seconds high intensity; 30 seconds regular intensity
- Mountain Climbers – 60 seconds high intensity; 30 seconds regular intensity
Repeated twice for an amazing, total-body high-interval workout. Keep reading for a full description of this workout.
Let’s HIIT it hard today.
I love HIIT workouts! There’s no better way to maximize your time and really amplify your results.
HIIT stands for “High Intensity Interval Training”.
When we think of “regular” interval training, it will typically follow a 2:1 ratio – regular intensity:high intensity.
For example you do an exercise at regular intensity for 2 minutes followed by a 1-minute bout at near-maximum effort.
When HIIT was first introduced to the fitness world, it changed the game completely.
It took this “regular” formula and decided to stand it on its head.
In HIIT workouts your near-maximum intensity bout is twice as long as your “normal” bout.
It becomes 2:1 high intensity:regular intensity. (For more info about HIIT training click here)
We’re following this formula today to bring you a killer at-home interval shredder.
All you need is a little space, probably a towel of some sorts (it’s about to go down), a timer (kitchen timer or on your phone) and the killer desire to melt some serious calories. Let’s do it!
Some other popular questions that I commonly get asked about HIIT training include:
HOW DO YOU DO HIIT CARDIO?
The most important part about doing HIIT cardio are the timed intervals. You want to spend twice as much time at your higher-intensity interval (80-90% of your maximum effort) as at your lower-intensity interval (50-60% of your max effort). This is most often done in 60-30 or 20-10 intervals.
WHAT IS HIIT TRAINING WORKOUTS?
High Intensity Interval Training is one of the most popular forms of exercise these days because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. It’s this constant fluctuation and continued variance that doesn’t allow your heart rate to plateau or remain constant that yields these amazing results.
HOW MANY TIMES PER WEEK SHOULD YOU DO HIIT TRAINING?
2 to 3 HIIT sessions per week is a great number to shoot for, just be sure you budget at least 24-48 hours of rest between sessions. You want to give yourself adequate time for recovery between interval sessions so as to avoid overuse injuries. Ideally you will supplement your HIIT sessions with strength training sessions as well. If your goal is to workout 4 times a week you would alternate HIIT – Strength – HIIT – Strength – for the week.
IS HIIT TRAINING EFFECTIVE?
Because HIIT training uses this system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
WHERE CAN I GET AN INTERVAL TIMER?
Personally I love the app “IntervalTimer” on my phone. It’s free, completely customizable, and does a great job keeping your timing/workouts on track. If you’re looking for something that’s not going to tie up your phone while you’re exercising, THIS INTERVAL TIMER from the people at Everlast is pretty awesome (not a paid endorsement, but yes – that’s an affiliate link).
Let’s get on to the workout!
What you need to know for this workout:
“Regular intensity” = 50-60% of your maximum effort. Your heart rate should be around 50-60% of your max.
“High intensity” = 80-90% of your maximum effort. Heart rate at 80-90% of your max.
The Workout
Warm up: Anything to get the blood flowing. CLICK HERE to see my favorite 3-minute warm up.
Exercise #1:
60 Seconds Jumping Jacks : High Intensity
30 Seconds Jumping Jacks : Regular Intensity
How To Do Jumping Jack Exercise
How To Do Jumping Jack Exercise- Start with your feet together and your hands at your sides.
- Jump and spread your feet apart while bringing your hands over your head.
- Jump again and return to the starting position.
Exercise #2:
60 Seconds Burpees : High Intensity
30 Seconds Burpees : Regular Intensity
How To Do A Burpee
How To Do A Burpee- Start standing upright
- Bend at your hips and knees and place your hands palms-down on the floor.
- Leap both feet back behind you into a tall plank position.
- Drop down into a push up.
- Return to the tall plank position.
- Leap both feet forward towards your hands.
- Raise your hands above your head and jump about 6 inches off the ground.
Exercise #3:
60 Seconds High Knees : High Intensity
30 Seconds High Knees : Regular Intensity
How To Do High Knees Exercise
- Bring your right knee up towards the ceiling. Your goal is to get your thigh parallel to the ground.
- Now leap and switch – your right foot now goes down to the ground while your left knee comes up towards the ceiling.
- Continue leaping and alternating back and forth.
Exercise #4:
60 Seconds Mountain Climbers : High Intensity
30 Seconds Mountain Climbers : Regular Intensity
How To Perform Mountain Climbers Exercise
- Get down in a tall plank position on your hands and toes with your body in a straight line.
- Bring your right knee up towards your chest.
- Return your right knee to the starting position and repeat with your left knee.
Exercise #5
60 Seconds Squat Jumps : High Intensity
30 Seconds Squat Jumps : Regular Intensity
How To Perform Squat Jumps
- Start standing upright with your hands in front of you and your weight on your heels.
- Drop into a squat by bending your knees and hips until your thighs are parallel to the ground.
- From this position leap about 6 inches into the air and then repeat.
Perform this series of these 5 exercises TWICE = 15 minutes of at-home HIIT goodness!!
Congratulations! You totally rocked it!
Looking for more HIIT exercises? Here are a few of my favorites on Tone and Tighten:
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Questions about this workout or suggestions for more? I would love to hear from you! Leave a comment below or email me at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
By Jared Beckstrand