You Won't Believe How Sore This 15-Minute Bodyweight HIIT Workout Will Make You
If you are short on time but want to get in a good heart-pumping, muscle-building workout, HIIT (high-intensity interval training) is where it's at. These workouts will not only burn calories, but they're also proven to diminish belly fat.
This 15-minute HIIT cardio workout involves five basic bodyweight moves, many of which are plyometric (requiring jumping) and high-impact. (You can always modify the moves or work for shorter intervals if you're new to this style of training.) "This workout is not for the faint-hearted," said Danyele Wilson, a NASM-certified personal trainer with Tone & Sculpt. She created this efficient routine, which can help you improve endurance and burn calories in a short amount of time.
If you're ready to sweat, grab your water bottle and let's get started!
15-Minute HIIT Workout
Directions: Start by foam rolling your calves, quads, glutes, and hamstrings, and complete the dynamic warmup below. Then begin the workout, completing 30 seconds of each exercise below, followed by a 30-second rest before moving on to the next exercise. When you finish the last exercise, rest for 30 seconds and go back to the start, repeating the circuit for three rounds. After the third round, cool down with the stretches below.
|Warmup — 30 seconds of each exercise|
|Standing knee hug|
|Standing quad stretch, right side|
|Standing quad stretch, left side|
|Alternating side squat|
|HIIT Circuit — 30 seconds of each exercise|
|Alternating lateral lunge to jump squat|
|Alternating quick switch to drop lunge|
|Broad jump burpee to back pedal|
|Treadmill sprint or sprint in place|
|Cooldown — 30 seconds of each exercise|
|Downward Dog with heel lift|
|Lying spinal twist|
|Cobra Pose to Child's Pose|
|Standing Forward Fold with clasped elbows|