How would you like to get in a workout in 15 minutes with no equipment needed? Even better, what if you could get a 15-minute HIIT workout for your full body in just this small period of time? It’s possible! With some strategic movements combined with all-out effort, you really can work your body to the max, both burning body fat and strengthening muscles.

What Is a HIIT Workout?

If you’ve been trying to lose body fat quickly and you’ve been slugging through hours and hours of long, boring, low-intensity cardiovascular work, you’ll be happy to know there’s a better way. It’s called a HIIT workout!

A “HIIT” workout stands for “high-intensity interval training.” After a good warmup, you basically give a short burst of all-out effort, followed by an easy pace, which gives you just enough time to recover. You repeat this cycle a number of times, often for just 10 – 15 minutes. Wrap up with an easy-pace cooldown, and you’re good to go!

Note: just make sure that your “all-out” effort is really, really tough to get through to make this 15-minute HIIT workout do its magic!

HIIT workouts are beneficial because they’re timesavers, yet they’re tough enough to really push you. And the best part is, you get such a great workout that your body continues to burn off extra calories and body fat long after you’ve finished your workout. So those 15 minutes of intensity are well worth the extra effort!

Full-Body 15-Minute HIIT Workout—No Equipment Needed!

Always start your workout with a nice five- to ten-minute warmup. You can walk on the treadmill, do some light jogging, warm up with some yoga moves, or anything else that will gently get your blood moving. Next, try using the foam roller to lightly work out any kinks before starting your 15-minute HIIT workout.

Once you’re thoroughly warmed up and ready to go, you’ll do two rounds of each exercise for each body part. Do as many repetitions as you can for 15 seconds. Then, do the “In-Between Exercise” for 30 seconds at a slow to moderate pace. You can do any movement for the “In-Between Exercise,” as long as you keep moving for the 30 seconds. Rest for the remaining 15 seconds to complete one minute.

1. Chest

Do as many push-ups as you can during this 15-second interval. Doing them on your knees or against a wall is also acceptable and a great starting place for many people.
Begin in a plank position with your legs outstretched and your arms straight, palms on the ground, wall, or bench. For this round, keep your hands wide out to your sides, elbows out. This will make the push-ups easier and also keep the focus on the chest muscles. Bend your elbows to bring your chest toward the ground, wall, or bench. Push back up to the start position.

2. In-Between Exercise—Jog in Place

3. Shoulders

Do as many arm circles as you can for 15 seconds, making the circles bigger and bigger as you go. Start by standing with your feet about hip-width apart. Bring your arms out to your sides, keeping your arms straight. Move your arms in circles (clockwise or counterclockwise—your preference). Continue for 15 seconds.

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4. In-Between Exercise—Jump Rope

5. Triceps

Back to pushups but this time you will keep your hands and arms in a narrow mode. This will prioritize the triceps over the other muscles. Again, doing these on your knees or against a wall or bench is fine. Perform as many as you can within the 15-second timeframe.

6. In-Between Exercise—Step-Ups

7. Back

“Good mornings” are a great way to work your lower back muscles. Start by standing with your feet about hip-width apart. Keeping your back and legs straight and arms outstretched or with your hands behind your head, lean forward at the waist until your torso is parallel with the ground. Pause and then return to standing. Repeat this movement for 15 seconds.

8. In-Between Exercises- Jumping Jacks

9. Biceps

This will simply be a squeeze (isometric hold) as your biceps are also worked in many of the other exercises. Stand with your feet about hip-width apart. Alternate bending your arms and squeezing your biceps as hard as you can. Continue for 15 seconds.

10. In-Between Exercise— High Knees

11. Legs

Walking lunges are a great leg exercise that engages muscles all around and will leave you breathless. Start with your hands on your hips and take a giant step forward with your right foot, bending both knees until your forward leg is parallel with the ground. Push up through your heels to propel your body up and forward to a standing position. Next, take a giant step forward with your left foot and repeat the action. Continue the “walk” for 15 seconds.

12. In-Between Exercise— Body Weight Squats

13. Abs

Last but certainly not least are your abs. Yes, you’ve already been using them to stabilize your body throughout this workout. Now it’s time to finish them off with a final 15-second push. Lie on your back with your knees bent and your feet flat on the floor. Loosely place your hands behind your head and squeeze (crunch) your abs as you lift your torso up off the floor. Lower to the start and repeat.

Combining strength training with high-intensity cardiovascular work is a win-win. Not only do you get all the benefits of both types of exercises, but you get it done in record time, and it’s incredibly effective. Even if you have a regular workout regimen that takes things a bit more slowly, throwing this 15-minute HIIT workout into the mix now and then can boost your results significantly.

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