15-Minute Core HIIT Workout

The workout

40 seconds on, 20 seconds off. No equipment.

1. 01Standing jacks (low impact)0:00–0:40StandingMedium
2. 02Walk it out (inchworms)1:00–1:40StandingMedium
3. 03High knees2:00–2:40Standing · jumpHard
4. Down to the floor
5. 04Plank shoulder taps3:00–3:40Plank / all foursMedium
6. 05Mountain climbers4:00–4:40Plank / all foursHard
7. 06Low plank hip dips5:00–5:40Plank / all foursMedium
8. 07Right side plank hold6:00–6:40On your sideMedium
9. 08Left side plank hold7:00–7:40On your sideMedium
10. 09Swimmers8:00–8:40Face downEasy
11. 10Bicycle abs9:00–9:40On your backMedium
12. 11Glute bridges both legs10:00–10:40On your backEasy
13. 12Reverse crunches11:00–11:40On your backEasy
14. 13Russian twists12:00–12:40SeatedMedium
15. 14Tricep dip to hip thrust13:00–13:40SeatedMedium
16. 15Deadbugs14:00–14:40On your backEasy

Why it's in this order

A core workout means a lot of core moves close together, so the rule is never more than two in a row. Swimmers, glute bridges, and tricep dips to hip thrust act as posterior-chain resets—opening up hip flexors and engaging your back and glutes so your abs don't seize up.

Planks come before anything on your back, while your shoulders are fresh. Lying-down abs are easier to do when you're tired.

The side planks are kept as a right-and-left pair so both sides get the same work, back to back.

• One trip to the floor: moves 4 to 15 are all floor work.
• The same muscle group never comes up more than twice in a row.
• 1 jumping move, and never two in a row.
• It opens with Standing jacks (low impact), an easier move, and closes with Deadbugs.

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• Beginner HIIT Workout (No Equipment)
• No-Jumping HIIT Workout
• Quiet Apartment HIIT Workout
• Lower-Body HIIT Workout
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