April 6

15-Minute HIIT Cardio Workout (VIDEO)

By fitness

April 6, 2022



A fast and efficient, no gear, HIIT cardio exercise at dwelling! You can do these 10 body weight workout routines anyplace to get your coronary heart pumping and burn fats in a full-body exercise at dwelling.

This 15-Minute HIIT cardio exercise is certainly one of my favourite no-equipment exercises.

This exercise is ideal for these days you’re feeling just a little sore from power coaching, however nonetheless wish to elevate your coronary heart charge (or add it onto a power coaching exercise as a fast cardio burst).

It’s additionally good for once you’re touring and wish an efficient body weight exercise you'll be able to knock out in a brief period of time.

If you’re on the lookout for a low affect model of this body weight exercise, I like to recommend this 15-Minute Low Impact HIIT Cardio Workout (which can also be nice for being pregnant or learners). 

Woman performing a standing crunch pulling knee to elbow.

HIIT Cardio Workout FAQs

What Is HIIT?

High Intensity Interval Training (HIIT) combines quick bursts of intense train with quick relaxation durations. It’s a extremely environment friendly technique to practice as a result of ideally you're employed at your ‘all-out’ tempo for brief durations of time after which catch your breath earlier than going ‘all-out’ once more.

What Are The Benefits Of HIIT Training?

HIIT is a superb exercise for all health ranges as a result of it’s environment friendly! HIIT is a superb different to longer, steady-state cardio (like a slower-paced run) so it saves time. According to the American Council on Exercise, HIIT exercises are additionally nice for burning energy, rising endurance and constructing muscle definition.

How Often Should I Do HIIT Workouts?

HIIT exercises require you to coach in excessive depth intervals which implies it's good to give your physique time to get well between HIIT cardio exercise periods. Most trainers advocate doing HIIT exercises not more than 2-3 occasions every week (American Council on Exercise). If you’re on the lookout for a guided exercise plan with each power and HIIT exercises take a look at my Free Home Workout Plans.

How Long Should A HIIT Workout Be?

There’s no rule, however my suggestion is that in the event you’re doing greater than half-hour, meaning you’re not going laborious sufficient for it to really be thought of a HIIT exercise. You needs to be giving every part you’ve acquired in a HIIT exercise which isn’t sustainable for prolonged durations of time. I desire HIIT exercises which are 10-Quarter-hour. Or I’ll advocate a 30-minute HIIT exercise that mixes power coaching with HIIT workout routines.

This 15-minute HIIT exercise pairs body weight power workout routines with HIIT cardio workout routines to extend your cardiovascular endurance.

The result's a no-equipment, no-running (and no burpee) cardio exercise you are able to do at dwelling to burn energy and enhance coronary heart well being.

I counsel including this fast HIIT exercise to your weekly exercise routine 1-2 occasions every week.

Workout Equipment:

None, simply your body weight.

Workout Instructions:

Follow together with the guided, 15-Minute HIIT Cardio Workout on YouTube led by licensed private coach Lindsey Bomgren. 

I’ll coach you thru all 10 body weight workout routines offering type cues and motivation.

Your HIIT Cardio Workout Looks Like This:

  • 10 Bodyweight Strength and HIIT Cardio Exercises
  • Timed Intervals (30 seconds per train shifting from one train immediately into the subsequent)
  • Repeat All 10 Exercises x2 Sets (taking a 30-60 second relaxation between units)

Note: the exercise begins with a brief guided heat up, however in the event you want an extended heat up I counsel doing this 10-Minute Dynamic Warm Up: Mobility and Cardio.

Burn MAJOR Calories At Home With This HIIT Cardio Workout!

HIIT Cardio Workout Outline

1. Three Legged Down Dog Knee To Elbow
2. Mountain Climbers
3. Reverse Lunge And Crossbody Crunch
4. Lunge Jumps
5. Air Squat And Calf Raise
6. High Knees
7. Sumo Squat Heel Pedal
8. Sumo Squat Jack And 2 Punches
9. Launcher Plank And Push Ups
10. Skaters

10 HIIT Cardio Exercises (No Equipment)

Three Legged Down Dog Knee To Elbow

Targets: Arms, shoulders, again, legs, glutes, hamstrings, quads, hip flexors, decrease abs, obliques and core.

woman performing a three legged down dog knee to elbow crunch

How To Do Three Legged Downward Facing Dog Knee To Elbow

  1. Start in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees.
  2. Actively press your fingers into the mat as you tuck your toes below. As you exhale, elevate your knees off the mat straightening your legs as you press your hips up in the direction of the ceiling to search out downward dealing with canine.
  3. Hold down canine, urgent your chest in the direction of your thighs. Then, ship your proper toes lengthy to search out three-legged canine.
  4. Then shift your weight ahead right into a excessive plank as you pull your proper knee in the direction of your proper elbow; proper foot hovering off the mat.
  5. Reverse the motion by sending the best leg lengthy once more to return to the beginning place and repeat.

Mountain Climbers

Targets: Upper physique, shoulders, chest, triceps, again, decrease physique, glutes, quads, hip flexors, calves, abs and core.

How to do mountain climbers, woman performing mountain climbers from a high plank position. HIIT cardio workout at home.

How To Do Mountain Climbers

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
  2. Pull your proper knee into your chest so far as you'll be able to.
  3. Then alternate, sending the best leg lengthy as you carry the left knee in in the direction of your chest.
  4. Continue to alternate, “running” your knees out and in as quick as you'll be able to, conserving your hips sq. to the bottom your entire time.

Modification: Option to tug the knees in slowly slightly than working them out and in as quick as you'll be able to. You may also add an incline by putting your fingers on a chair or bench to make this train simpler.

Reverse Lunge And Crossbody Crunch

Targets: Legs, glutes, hamstrings, quads, hip flexors, abs, obliques and core.

woman performing a reverse lunge and crossbody crunch pulling knee to elbow, bodyweight HIIT

How To Do A Reverse Lunge And Crossbody Crunch

  1. Start standing, toes shoulder-width aside, knees barely bent, fingers behind your head.
  2. Step your proper leg again right into a reverse lunge, reducing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the bottom.
  3. Then squeeze your left leg glute, driving your again, proper leg ahead as you rise up again to the beginning place. As you stand, carry out a knee drive and crossbody crunch, bringing left elbow to proper knee.

Modification: Option to omit the crossbody crunch and carry out a reverse lunge and knee drive.

Lunge Jumps

Targets: The legs, butt, quads, hip flexors, calves and core.

woman performing explosive lunge jumps as part of HIIT Cardio workout

How To Do Lunge Jumps

  1. Stand with toes hip-distance aside, shoulders stacked over hips.
  2. Jump your proper leg again right into a reverse lunge place; dropping your again proper knee in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle; entrance thigh parallel to the ground.
  3. Drive by way of your entrance, left leg to blow up up as you turn legs within the air. Jumping your left leg again right into a reverse lunge. Land softy in a bent knee lunge.
  4. Repeat this explosive motion for the timed interval.

Modification: Option to omit soar and carry out step again lunges.

Air Squat And Calf Raise

Targets: Legs, glutes, quads, hamstrings, calves, hip flexors and core.

woman performing air squat and calf raise as part of HIIT Cardio workout

How To Do An Air Squat And Calf Raise

  1. Start standing toes shoulder-width distance aside, knees barely bent, core engaged.
  2. Lower down right into a squat place, reducing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  3. Drive by way of your heels to face tall, squeezing your glutes.
  4. At the highest, carry out a calf elevate by rising up onto your toes. Hold for a second, then decrease again down so your heels are flat on the bottom.

High Knees

Targets: Legs, quads, glutes, hamstrings, hip flexors, calves and core.

When carried out at a excessive depth, knee drives enhance muscular endurance, stability, energy, and coordination within the decrease physique. 

woman performing high knees in a no equipment HIIT cardio workout at home

How To Do High Knees

  1. Stand with toes hip-distance aside, core engaged.
  2. Drive your left knee up consistent with your left hip.
  3. Then alternate the motion. As you carry your left foot again to the bottom, drive your proper knee up consistent with your proper hip.
  4. Repeat, alternating the knee that drives up. Core is engaged your entire time.

Modification: Option to drive the knees up slowly.

Sumo Squat Heel Pedal

Targets: Inner thighs (adductors), outer thighs (abductors), glutes, quads and calves.

woman performing sumo squat heel pedal, alternating calf raises in a sumo squat.

How To Do A Sumo Squat Heel Pedal

  1. Stand with toes wider than hips, heels in and toes identified (sumo squat stance).
  2. Bend your knees to decrease down right into a squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees. You’ll preserve this loaded sumo squat stance all through.
  3. At the underside of your sumo squat, elevate your proper heel off the bottom so that you’re balancing in your proper toes and left foot (performing a calf elevate on the best foot).
  4. Then, decrease the best foot so it’s flat on the bottom. As you accomplish that, elevate the left heel off the bottom.
  5. Continue to ‘pedal’ the heels, alternating which is popped as you preserve a loaded sumo squat stance.

Sumo Squat Jack And 2 Punches

Targets: Legs, glutes, quads, hamstrings, interior thighs, calves, shoulders, again, biceps, chest, abs and core.

woman performing sumo squat jack and with punches, bodyweight HIIT cardio workout

How To Do A Sumo Squat Jack And 2 Punches

  1. Start standing, toes hip-distance aside, knees barely bent, core engaged.
  2. Bring fingers or knuckles as much as ‘defend’ your face in a guard place.
  3. ‘Jack’ your toes out and decrease down right into a loaded sumo squat place, knees smooth and core engaged.
  4. Perform two punches (one on every arm), alternating punches in entrance of your face.
  5. Then, ‘jack’ each legs in, bringing you to standing earlier than rapidly ‘jacking’ your legs again out and repeat.

Modification: Option step your toes in as a substitute of ‘jumping jack’ your toes in.

Launcher Plank Push Ups

Targets: Chest, shoulders, triceps, again, glutes, quads, abs and core muscle tissues.

woman performing plank launcher push ups

How To Do Plank Launcher Push Ups

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside.
  2. From this plank place, have interaction your core as you push your hips again in the direction of your heels; bending on the knees. Then explosively drive your physique again into plank place (nostril to fingertips).
  3. Hold this plank place, sustaining a straight line along with your physique, gaze barely in entrance of you and carry out a push up.
  4. Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the perimeters).
  5. Once on the backside of your push up, exhale as you push again up into excessive plank place.

Modification: Option to take the push ups out of your knees, or add an incline by putting your fingers on a chair or bench.

Skaters

Targets: Legs, glutes (outer gluteus medius), quads, hamstrings, hips, calves and core.

woman doing side to side speed skaters | hiit cardio workout

How To Do Speed Skaters

  1. Start standing in an athletic stance, toes hip-distance aside, knees barely bent, core engaged.
  2. Push off your proper foot to certain laterally to the left, touchdown in a loaded skater place in your left foot. Left knee bent, proper leg monitoring behind your left foot in a skater place.
  3. Then, drive off your planted left foot to certain laterally again to the best. Landing softly in your proper foot. Right knee bent, left leg monitoring behind your proper foot a skater place.
  4. Continue this alternating side-to-side lateral certain.

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