10 HIIT Workouts To Do In 15 mins Or Less


Loosing body fat is no walk in the park. The body needs to be pushed to its limits over and over again until an immaculate state of fitness is achieved.  It is somewhat burdensome for an overweight person to have the motivation of going to the gym on a regular basis and following a lengthy exercise routine. They can kick start their workout drill at home by following these 10 high intensity interval trainings. Above all, these 10 workout routines will take only 15 minutes of their time to the max.

1.     Kettle bell Workout:

Kettle-bell’s are one of the most liked gym equipment when it comes to weight loss workout routines. The swings that are involved amp up your heart rate while the power moves engage every muscle in your body resulting in faster results.  A comfortably gripped kettle-bell should be chosen.  The entire circuit has to be completed 3 or 4 times. Perform each move for 40 seconds and take a 20 minutes rest.

  • Kettle-bell swings.
  • Hot potatoes.
  • Kettle-bell swings.
  • Kettle-bell toss.
  • Kettle-bell swings.

2.     Exercise Ball Challenge:

An exercise ball  unarguably challenges the core strength and balance of a human body. It can be used for learning on how to perform moves in a more controlled way. A large swiss ball and set of dumbbells is enough for this routine.

  • Lie with your upper back placed firmly on the Swiss ball to do:
    Dumbbell chest press: 12-15 reps
    Dumbbell fly: 12-15
  • Lie face up on the floor and place your lower legs and heels on the Swiss ball to do:
    Hip raise: 12-15 reps
    Leg curl: 12-15 reps
  • Get into pushup position and place your feet on the Swiss ball to do:
    Pushup: 10 reps
    Jackknife: 10 reps

3.     Quick Cardio Blast:

In this routine, intense sprints are used to fuel fat burning and production of human growth hormone. Try this cardio routine and perform it 4 times in total.

  • Sprint for 1 minute.
  • Walk/jog for 1 minute.
  • Sprint on an incline for 1 minute.
  • Walk/jog for 1 minute.

4.     Tabata Circuit 1:

Japanese researcher Izumi Tabata first designed this circuit in 1996. It is still rated very highly among fitness experts for being hiit for weight loss. Do each exercise for 20 secs followed by a 10 sec rest.

  • High knees.
  • Jump lunges.
  • Jump Squats.
  • Jumping Jacks.
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5.     Tabata Circuit 2:

Same technique is used to run various other exercises  for effecting more body muscles.

  • Inch worms.
  • Mountain climbers.
  • Plank ups.

6.     7 minute HIIT workout:

Do each physical activity for 30 seconds followed by a 10 second rest. Repeat the circuit three times.

  • Jumping jacks and wall sit.
  • Pushups and crunches.
  • Chair step-ups and squats.
  • Triceps dips and plank.
  • High knees and lunges.
  • Pushup rotations and side planks.

7.     10 minute Abs Burner:

This routine is focused on having a toned stomach. Accordingly all the movements are focused on the abdominal area. The circuit should be done 3 times.

  • Plank hold for 30 seconds.
  • 15 roll ups.
  • 20 cross body mountain climbers.
  • 40 cycle crunches.

8.     Prison workout:

If you need a workout that hits almost every muscle and can be done without needing a lot of space or equipment, this is your ideal workout. Complete the circuit as many times as you can in 15 minutes.

  • 10 squats.
  • 10 regular pushups.
  • 10 lunges(per leg).
  • 10 narrow(triceps) pushups.
  • 10 jump squats.

9.     Leg Burnout:

These grounding ply metric moves keep each muscle of your legs engaged while at the same time there’s so much variety that it will take your mind off the burning sensation. Complete this twice, rest just enough to catch up with your breath.

  • 50 squats.
  • 50 alternating forward lunges.
  • 50 jump squats.
  • 50 jumping lunges.

10.12 minute madness:

Perform each of the moves for 50 seconds, resting for only 10 seconds. This workout is deemed to be one of the craziest among all on the list.

  • Jump squats.
  • Lateral jump.
  • 5 high knees, down, jump tuck.
  • Pushup core rotation burpee.
  • 2 side jumps, 2 squat jumps.
  • Commando up and down, 2 kick outs.
  • V-abs roll left to right.
  • Superman abs.
  • 5 high knees, 5 switch lunges.
  • 2 dive bombers, 2 drunk chicken.
  • Surfer kick outs, 2 jump tucks.
  • 2 pushups, 5 mountain climbers.

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