15-Minute HIIT Workout

The workout

45 seconds on, 15 seconds off. No equipment.

1. 01Standing jacks (low impact)0:00–0:45StandingMedium
2. 02Air squats1:00–1:45StandingMedium
3. 03High knees2:00–2:45Standing · jumpHard
4. 04Reverse lunges3:00–3:45StandingMedium
5. 05Seal jacks4:00–4:45Standing · jumpHard
6. 06Single leg dead lift R5:00–5:45StandingEasy
7. 07Single leg dead lift L6:00–6:45StandingEasy
8. 08Curtsy lunges7:00–7:45StandingMedium
9. 09Burpees8:00–8:45Standing · jumpHard
10. Down to the floor
11. 10Standard push-ups9:00–9:45Plank / all foursMedium
12. 11Mountain climbers10:00–10:45Plank / all foursHard
13. 12Pike push-ups11:00–11:45Plank / all foursMedium
14. 13Superman lift & pull back12:00–12:45Face downEasy
15. 14Glute bridges both legs13:00–13:45On your backEasy
16. 15Bicycle abs14:00–14:45On your backMedium

Why it's in this order

The single-leg deadlifts sit together as a right-and-left pair in the middle of the standing block. They're slow, which gives your heart rate a dip between the jacks and the curtsy lunges.

Every jumping move is followed by one that doesn't jump, so you never do two jumps in a row.

Floor work runs from plank, to face down, to on your back, so each move starts roughly where the last one ended.

• One trip to the floor: moves 10 to 15 are all floor work.
• No muscle group is worked twice in a row.
• 3 jumping moves, and never two in a row.
• It opens with Standing jacks (low impact), an easier move, and closes with Bicycle abs.

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• No-Jumping HIIT Workout
• Quiet Apartment HIIT Workout
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