Weight Loss

You Won’t Believe How Sore This 15-Minute Bodyweight HIIT Workout Will Make You

If you’re short on time but want to get in a good heart-pumping, muscle-building workout, HIIT (high-intensity interval training) is where it’s at. These workouts will not only burn calories, but they’re proven to diminish belly fat.

This 15-minute HIIT cardio workout involves five basic bodyweight moves, many of which are plyometric (requiring jumping) and high-impact. (You can always modify the moves or work for shorter intervals if you’re new to this style of training.) “This workout is not for the faint-hearted,” said Danyele Wilson, a NASM-certified personal trainer with Tone & Sculpt. She created the efficient routine can help you improve endurance and burn calories in a short amount of time.

If you’re ready to sweat, grab your water bottle and let’s get started!

15-Minute HIIT Workout

Directions: Start by foam rolling your calves, quads, glutes, and hamstrings, and complete the dynamic warmup below. Then begin the workout, completing 30 seconds of each exercise below, followed by a 30-second rest before moving on to the next exercise. When you finish the last exercise, rest for 30 seconds and go back to the start, repeating the circuit for three rounds. After the third round, cool down with the stretches below.

Warmup — 30 seconds of each exercise
Standing knee hug
Hamstring scoop
Standing quad stretch, right side
Standing quad stretch, left side
Plank walk-out
Alternating side squat
Dead bug
Glute bridge
Jumping jacks


HIIT Circuit — 30 seconds of each exercise
Alternating lateral lunge to jump squat
Alternating quick switch to drop lunge
Broad jump burpee to back pedal
Treadmill sprint or sprint in place
Drop squat


Cooldown — 30 seconds of each exercise
Downward dog with heel lifts
Lying spinal twist
Cobra pose to child’s pose
Rag doll stretch

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