15 Minute HIIT Workout

This is a high intensity interval training (HIIT) workout suitable for all fitness levels. HIIT is great for helping you get fit fast. All exercises in this workout are bodyweight, so no equipment needed.

In the video I demonstrate low impact and/or lower intensity versions of the exercises where applicable, so even beginners should be able to do it.

The Details

This is a 15 minutes workout.

There are 5 exercises.

The sequence of exercises will be repeated three times.

The intervals are 30 seconds – 30 seconds work followed by 30 seconds rest.

The goal is to use near maximum effort during the work period.

Note For Beginners

If you are a beginner you can use the lower intensity version of the exercises, with the aim of gradually being able to complete the workout doing the high intensity versions of the exercises. If you need to stop and catch your breath or grab a sip of water, that’s okay. Just try and get back in to it as quick as you can.

The key point is to work hard for each 30 second period. As long as you are doing that, regardless of what fitness level you are starting from, you will get fitter and stronger over time. I have witnessed this many times with personal training clients and with people in my classes. So stick with it!

The Workout

Butt Kicks – 30 seconds

30 seconds rest

Reverse Lunge – 30 seconds

30 seconds rest

Plank Shoulder Tap – 30 seconds

30 seconds rest

Squat – 30 seconds

30 seconds rest

Plank Walk Out – 30 seconds

30 seconds rest

Repeat the full circuit three times, for a total time of 15 minutes.

Make sure you have some water near by so that you can take a quick sip when you need it!


For more health and fitness tips, videos, recipes, and more, make sure to follow me on the links below:

Instagram @david_gowing
Facebook Advanced Health + Fitness
YouTube Advanced Health + Fitness

Leave a Comment

You must be logged in to post a comment.