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HIIT Workout At Home | 15-Minute Workout

HIIT Workout At Home | 15-Minute Workout
Betsy green
Fitness Writer & Personal Trainer4 years ago
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This 15-minute HIIT workout is made to cover your entire body with 10 bodyweight exercises, all from the comfort of your own home.  

The workout is 15 minutes of high-intensity interval training, a great way to get the heart pumping and the calories burned. Your exercises will be in sets of 3 where you do 20 seconds on 10 seconds rest.

After you complete a round, it's straight into the next to build up that cardiovascular fitness. 

Grab your water bottle and get ready to smash your 15-minute HIIT workout at home.  



Muscles worked: Full body. Burpees are excellent at building strength and cardiovascular fitness. 
  • Begin in a standing position  
  • Move into a squat position with your hands on the floor.
  • Kick your feet back into a plank position, while keeping your arms extended.
  • Immediately return your feet into a squat position.
  • Stand up from the squat position. 

Perform 3 sets of 20 seconds on and 10 seconds of rest. 

 Mountain Climbers

Muscles worked: Full body with emphasis on the core. Effective at building core strength. 
  • Get into the top of the push-up position. This is the starting position.
  • Keeping your back in a straight line, bring your right knee towards your chest, then quickly bring it back to the starting position.  
  • Now, bring your left knee in towards your chest and return to starting position.   
  • Now speed up the movement, alternating legs quickly, as if you are running in place with your hands on the ground.   

Perform 3 sets of 20 seconds on and 10 seconds of rest. 


Burpee Thruster

Muscles worked: Full body. Excellent move for building endurance and cardiovascular fitness. 
  • Bend your knees (not your back) and place your hands on the floor.
  • Jump or walk your feet back into a full plank position.
  • Jump your feet back in and simultaneously drive off your hands and land in a squat position.
  • In the squat position, you should lift your chest, aim to have your back straight and your thighs parallel with the floor. 

Perform 3 sets of 20 seconds on and 10 seconds of rest. 


Flutter Kicks

Muscles worked: Core. Builds core strength and lower ab density 
  • Lie on your back with your hands behind your head.
  • Hold your head and shoulders up off the floor.
  • Keeping your legs long and straight, bring one leg into the air while the other hovers parallel to the floor. Keep switching legs continuously. 

Perform 3 sets of 20 seconds on and 10 seconds of rest. 


Plank Get Ups

Muscles workedThe core muscles and shoulders. 
  • Assume a plank position with your feet together and arms extended shoulder-width apart.
  • Drop your elbows to the floor one at a time to be in a standard plank position.
  • Push back up so your arms are fully extended again.
  • Do as many reps as possible in 30 seconds and try to resist the urge to push towards your backside. 
  • Keep your body in line and your core tight.   

Perform 3 sets of 20 seconds on and 10 seconds of rest. 


The Crunch

Muscles worked: Abs and obliques 

  • Lie down on your back and plant your feet on the floor, hip-width apart.
  • Bend your knees and place your arms across your chest. 
  • Contract your abs and inhale.
  • Exhale and lift your upper body, keeping your head and neck relaxed.
  • Inhale and return to the starting position.   

Perform 3 sets of 20 seconds on and 10 seconds of rest. 



Muscle worked: Chest, shoulders and triceps 

  • Lie face down on the floor with your hands shoulder-width apart.  
  • Lift to a fully extended arm position. Your feet should also be shoulder-width apart. Your body should form a straight line without sagging at the hips.   
  • Lower yourself down to the floor, moving in a perfectly plane position. Go down until your nose touches the floor.   
  • Keeping your core tight and your body perfectly flat, push back to the start position. 

Perform 3 sets of 20 seconds on and 10 seconds of rest. 



Tricep Dips

Muscles worked: Triceps 
  • Place your hands on the edge of your sofa. Extend your legs out keeping them about hip-width apart. 
  • Lower your body down slowly until your elbows are bent at a 45-degree angle. 
  • Push your body back up at a controlled pace to the start position. 

Perform 3 sets of 20 seconds on and 10 seconds of rest. 


Leg Raises

Muscles worked: Lower abs and external obliques   
  • Lie on your back, legs straight and together.   
  • Keep your legs straight and lift them to the ceiling until your butt comes off the floor.  
  • Slowly lower your legs back down till they’re just above the floor and hold this position for a moment.   
  • Raise your legs back up and repeat the exercise.   

Perform 3 sets of 20 seconds on and 10 seconds of rest. 


High Knees

Muscles worked: Legs, glutes and abs 

These are good for cardiovascular fitness and a great finisher for this working. 

  • Stand with your feet hip-width apart.  
  • Lift your left knee to your chest.   
  • Switch to lift your right knee to your chest.  
  • Continue the movement, alternating legs and moving at a sprinting pace. 
Perform 3 sets of 20 seconds on and 10 seconds of rest.


The Benefits Of A HIIT Workout 

HIIT training has a whole host of benefits. It burns a lot of calories in a short space of time making 15-minutes of HIIT more effective than 45 minutes steady-state cardio. Your metabolic rate will be higher hours after exercise, as your body still burns fat. 

HIIT can also help to improve oxygen consumption and reduce your heart rate and you need no equipment for a good HIIT workout. This means it is perfect for a home environment because it uses hardly any space too.  Furthermore, you can get a large volume of reps and a huge variety of exercises in a short time. 


Take-Home Message 

Just because you are stuck at home and can’t get to the gym doesn’t mean you can’t have a super-effective HIIT workout from home. This might be the perfect opportunity to utilise this type of training and take your cardiovascular fitness to a whole new level. Not only this it will mean you can go back to the gym fitter ready to get back to your long term goals. 

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Betsy green
Fitness Writer & Personal Trainer
View Betsy green's profile
Betsy is a professional fitness writer and qualified personal trainer. Having worked with top names in the business, she has a global clientele and has been published across all different types of media; from fitness apps to magazines. Her passion for fitness and training also led to her hobby in competitive bodybuilding where she enjoys pushing her body to the extreme.