Are you looking for an effective way to get your heart pumping and burn off some calories in just 15 minutes? We have the perfect solution for you! A 15-minute HIIT (high-intensity interval training) cardio workout that requires no equipment. This workout is designed to get your heart-rate up and burn calories quickly without any need for equipment.
HIT cardio is one of the most effective ways to improve your cardiovascular fitness and get in a good workout with minimal time investment. This style of workout is designed to work your cardiovascular system and get your heart pumping hard and fast. By incorporating high-intensity intervals and short rest periods, you can maximize the calorie-burning and cardiovascular benefits in only 15 minutes.
So, whether you are on a time crunch, want to start your day with a quick workout, or just want to get your heart-rate up, this 15-minute HIT cardio workout is perfect for you.
15-Minute HIT Cardio Workout
Perform each exercise for 30 seconds, then rest for 30 seconds. After completing the first round, rest for 1-2 minutes and repeat the circuit 2-3 times.
Jumping Jacks
Start with your feet shoulder-width apart and your arms at your sides. Jump up and simultaneously bring your arms up above your head, and spread your legs outwards. Return to the starting position and repeat.
High Knees
Start with your feet hip-width apart and your arms at your sides. Bring your right knee up to your chest and as you bring it down, quickly bring your left knee up. Continue until your knees are coming up to your chest in a running motion.
Mountain Climbers
Start in a plank position with your shoulders over your hands. Keep your body straight and your core tight as you quickly bring one knee towards your chest, then bring it back to starting position. Repeat on the other side.
Burpees
Start in standing position, then bend down to place your hands on the floor. Jump your feet back into plank position, perform a push-up and then jump your feet back in. Stand up and jump up, bringing your arms above your head.
Butt Kickers
Start in a standing position and kick your heels back toward your glutes, moving as quickly as possible. Keep your shoulders relaxed and your core tight.
In & Out Squats
Stand with your feet wider than hip-width apart. Squat down as low as you can and then jump up, bringing your feet togethe. Jump back out and perform another squat.
Plank Taps
Start in a plank position with your shoulders over your hands and your body in a straight line. Keeping your core tight, tap your right hand to your left shoulder and then your left hand to your right shoulder. Continue alternating.
Jumping Lunges
Start in a standing position and lunge forward with your left leg. Jump up and switch legs, landing in a lunge with your right leg in front. Continue alternating.
Jump Squats
Stand with your feet shoulder width apart. Squat down as low as you can and then jump up as high as you can. Repeat.
Box Jumps
Start with a box, bench or stool in front of you. Stand with your feet slightly wider than hip-width apart and jump up onto the box, landing in a squat position. Step off and repeat.
Completing this 15-minute HIT cardio workout is the perfect way to get your heart pumping and kick off your metabolism, all without any equipment. Whether you’re a seasoned gym-goer looking for a quick and effective workout or someone just starting out, this workout is perfect for everyone. Try it out and see how great it feels to give your body a good workout in just 15 minutes!
