Workout Details

  • Duration: 15 Minutes
  • Calorie Burn: 125-185
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: HIIT, Toning
Body Focus Total Body

15 Minute HIIT Metabolism Booster - Total Body and Abs HIIT Workout

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Wake up your body, your muscles and your metabolism with this quick bodyweight workout that allows you to get in a good sweat without any equipment at all. 

This quick routine uses a HIIT structure and a combination of both HIIT and core intensive exercises to bring about results in minimal time. The only thing you need for this workout is some motivation, and a warm up and cool down - we’ve got you covered there, too. 

Warm Up Workouts - Choose one

Cool Down Workouts - Choose one

Workout Structure:
5 Groups of Exercises
20 Seconds On, 10 Seconds Off
3 Sets Per Exercise (AAA, BBB pattern)

Printable HIIT
Mt Climber x 3
Windshield Wiper x 3

Rest 

Burpee x 3
Jumping Lunge x 3

Rest

Jackknife Crunch x 3
Back Bow Crossover x 3

Rest

Seal Push Up x 3
Supine Push Up x 3

Rest

Plank Jack  (Burnout 1 Min)

How often should I do HIIT?
High intensity interval training is intense enough that it should not be done more than 3 times a week - every other day as an absolute maximum. The body needs time to heal itself after rigorous training and rest is an important and often overlooked part of fitness. More is not better, so even if you're tempted to do HIIT every day for faster results, the effort is likely to backfire and end up hindering your progress rather than furthering it. 

How can I work this HIIT video into my routine?
Depending on your goals, your fitness level, and how much time you have, there are a lot of different ways that you can use this video. You can add on one of each of the warm up and cool down options above and use this high intensity interval training workout as a standalone routine for an emphasis on cardio and a quick total body burnout. You can also add this onto a strength training session for extra calorie burn and an extra challenge. Whichever way you use it, make certain to add both the warm up and cool down in order to keep your workout as safe and effective as possible.