15 minute HIIT workout

15 minute HIIT workout | HIIT gear

Everybody wants more of the HIIT workout for so many reasons, one of which is a fast map to weight loss when paired with a great diet. HIIT workout mostly does not require so much time because of how intensive the routines can be. If you are ready to do something different with a high impact on your body, then choose HIIT. HIIT is high intensity, cardiovascular workout that affects all parts of your body. 

All you need is a 15 minute HIIT workout routine to give your push your body beyond its limits. The amazing thing about HIIT is how many results that you can get doing only 15 minutes routine. However, it is intensive.  We are going to take a look at 4 routines that you can do in 15 minutes.


What you need for a HIIT 15-minute routine

You will need:

  1. Space: not too much space though even your living room might be enough, I mean if there is no crowd because you might need to take jumps. Generally, a small area that allows you to spread and jump is enough.

  2. A Yoga mat: You can borrow your yoga mat for one of these 15-minute HIIT workout Yes, it comes in handy

  3. Your shoes: When doing HIIT, it is recommended that you wear comfortable shoes(which is basically what a workout trainer should be) But for HIIT I recommend something more flexible that allows you to stand and your toes and use your feet easily, basically a soft sole comfortable trainer that can be bent.


  1. The Roll Tuck Jump Routine

The roll tuck jump routine is a whole body HIIT routine that gets your whole body working fast, it can be hard to get up fast(Just a bit like carrying out sit-up reps, but after two times, it becomes easier.)

  • Step 1: Spread your mat

  • Step 2: Lie on your back with your arms crossed to form an X on your breast. Ensure that your shoulders are straight. Font straighten your legs as they should be ready to stand up quickly

  • Step 3: Raise your legs folded, like you want to ride a bike on the air.

  • Step 4: Move it up close almost above your head, and then you try to stand up in that manner.  Once you stand, you take a jump in the process, with your legs back; as if your feet are trying to reach your buttocks.

Overview of the Roll Tuck Routine steps
Try to do the step quickly now, by standing up and placing your arms as described in step 2, then you quickly lie down and spring back up, then take a jump(carrying out step 4). You can do 5-10 reps of this, carrying this out for the next 30 seconds then you take a break for one second.  Then you get back to it again for the next 30 seconds then you take another rest. You can do this for 5 minutes.  Don’t forget to take in good breaths in between.

  1. Jump Squats

The Jump squats have high toning impact on your thigh and your abs. After the first routine, add this routine to your 15 minutes workout.

  • Step 1: stand straight with your shoulders high, chin up and your legs apart.

  • Step 2: Take a high jump and as you touch the ground, you squat.


Overview of the Jump Squat
You jump and take a squat immediately. Ensure that your arms come forward as you come down, bringing your elbows to meet with your knees. This helps to keep a tight core. Do this over and over again for the next 30 seconds then take a 10 seconds break and continue.

  1. High knee March

The high knee march works on your stomach, arms and improves cardiovascular activities.

  • Step 1: stand straight, with your arms apart.

  • Step 2: Raise your left knee very high, to almost meet your elbow when your arms are bent, then do the same for your right knee.


Overview of the High knee march

The high knee march basically requires you to do a march on a spot but a very high one. Raise your knees up one after the other, like in a march and move your arms sequential with it as you do so.  Continue in that fashion for the next 30 seconds, after which you rest for 10 seconds and repeat the circuit as explained.


  1. Runner’s lunge mountain climber

The runner’s lunge routine is a very intensive routine. It a whole body intensive routine, to start out, follows these steps; 

  • Step 1: stretch yourself using your arms and fit as poles, like in a push-up position.

  • Step 2: still in position one, bring your left feet to your under the arm, let it be like it's under your shoulder. Bring back your feet and do the same for your left feet.


Overview of the runner’s lunge mountain climber

Bring your feet forward to your shoulder by doing a fast hop with your hips.  Keep alternating with each of your feet simultaneously. Do this for 30 seconds and take 10 seconds to rest, then you repeat for a few minutes before you move on to another routine.


Benefits of this 15 minutes HIIT Routine

  • It works on your abdomen, your thighs, and your whole body, during the jumps. It also helps tone the muscles on your arm.

  • It is a combination of different levels of intensive routines, helping you gain balance as you move from low to high.

  • It can be done in any space, in your living room or even a spacious bedroom.

  • It doesn’t require so much to start all you need is yourself and a Yoga mat.

This 15 minute HIIT workout covers every core of the HIIT techniques. It is a full body workout, very intensive but offers a great workout transition. You can easily work through the steps and repeat the circuit before moving over to the next routine until you cover the 15 minutes.