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Quick But Brutal HIIT Workout - 15 Minute Brutal Tabata

15 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment No Equipment
    • Membership Free


    By the title of this workout I am sure you already know what you are getting yourself into. This 15 minute workout is designed for those days where you don’t have a lot of time but still want to get a good calorie burn or just really want to push yourself to your limits. This routine is brutal and is designed to wear you down as quickly as possible.

    Keep in mind that because of the types of moves and the lack of extended rest periods with the routine there is not a single person on this planet that would not be challenged by this workout as long as they push themselves to their maximum level of effort for each exercise. If you choose to do this workout and finish without much difficulty that means you were holding back. The goal of this routine it to max out your cardiovascular and pulmonary threshold so if your heart and lungs are not burning by the time this is done then push harder next time.

    This workout includes a short 5 minute warm up to get your body ready for such an intense workout.  Then we move into the HIIT portion which consists of 5 different exercises done for 4 sets each. Each set is 20 seconds of activity followed by 10 seconds of rest once done with the fourth set of each exercise you move directly onto the next exercise without any extra rest. Once all 4 sets of each of the 5 exercises are complete you will need to go through a cool down on your own unless you want to add on another workout. If you do continue onto another workout we suggest traditional strength or core work. Your balance and coordination will be (temporarily) negatively affected by the intensity of this workout so you should avoid exercises and workouts with dynamic movements such as explosive jumping, etc.

    Workout Structure:
    5 Minute Warm Up
    10 Minute HIIT Routine

    Warm Up: (5 Minutes; 30 Seconds each no rest)

        •    Side Step Arm Cross
        •    Arm Circles
        •    Rotation with Knee
        •    Lunge w Shoulder Press
        •    Squat Circles
        •    Front Kick Alternating
        •    Boxer Shuffle
        •    Up and Outs
        •    Jumping Jacks
        •    Fly Jack

    Workout: (10 Minutes; 20 Seconds on; 10 Seconds Rest, 4 Sets Per Exercise)
        •    Seal Push Up
        •    Star Jump
        •    Mt. Climber
        •    Jumping Lunge
        •    Burpee

    Though this routine is short it still packs a big punch when it comes to calorie burn. You can expect to burn around 5 calories a minute on the low end and upwards of 12 calories per minute on the high end when the workout and warm up are averaged out. The total calorie burn for this routine will be between 80 and 180 calories though a few people may be higher or lower than this range.