This 15-minute HIIT workout is a great way to break a full-body sweat when you’re short on time. No equipment is needed – just your bodyweight! You can do this on travel, in your room, or anywhere you’re caught without a gym. Even though HIIT workouts are short, they are intense. You shouldn’t be able to go longer than 15 minutes. I don’t recommend doing HIIT more than once or twice a week for most people, if that.
Perform each exercise for 20 seconds, getting in as many reps as you can with good form during that time. Push yourself! Rest for 40 seconds, and then move onto the next exercise. Once you finish the whole circuit, you’ll repeat it twice more for a total of 15 minutes. If you’re more advanced, you can change the work:rest periods to 30:30 or 40:20.
Make sure you warm up / prime your body before getting started. Be sure to use proper form for each rep. If your form breaks down, slow down and/or reduce your work time.
Jump Squats (video) – 20 sec on, 40 sec off
Foot Shuffles (video) – 20 sec on, 40 sec off
Plyo Push-ups on Knees (video) – 20 sec on, 40 sec off
Tuck Jumps (video) – 20 sec on, 40 sec off
Toe Touches (video) – 20 sec on, 40 sec off
Repeat twice more (3x total), for a total of 15 minutes.