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A 15-Minute Full-Body HIIT Workout

No Equipment Required

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High-intensity interval training, HIIT for short, is one of the best ways to build lean muscle, lose body fat and burn a ton of calories all in one go. It's a great form of cardio as it includes short bursts of activity at maximum effort elevates your heart rate with minimal periods of rest. It’s key factor includes something dubbed "the afterburn effect", meaning the time you continue to burn calories after your workout.

Try this HIIT workout that requires NO equipment and will work your entire body with an emphasis on your legs and core muscles. All you need is 15 minutes and a space to train. If you’re not sure how to perform all of the exercises already, check them out online in advance so you know exactly how to do each exercise when you’re ready to start.

THE WARM UP

Jumping jacks — 30 seconds

High knees — 30 seconds

Lying glute kickback — 30 seconds

Fire hydrant — 30 seconds

THE WORKOUT

Perform each exercise for 30 seconds, then rest for 20 seconds. Once you've completed all five moves, repeat everything again two more times.

Standing crunch: 30 seconds followed by 20 seconds of rest

Jumping lunge: 30 seconds followed by 20 seconds of rest

Up-down plank: 30 seconds followed by 20 seconds of rest

Jump squat: 30 seconds followed by 20 seconds of rest

Star jump: 30 seconds followed by 20 seconds of rest

Do the above circuit for a total of three rounds. Do the rounds without stopping as the only rest you should take is the 20 seconds after each exercise. In around 15 minutes, you'll be done. Don't forget to stretch afterward.

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