15 Minute HIIT Burn Workout: Body Weight

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Hi Everyone!

Are you ready for a new workout? One round of today’s workout takes 15 Minutes. I love quick, intense workouts. It makes it so much easier to fit working out into your schedule. You can keep it short (but intense) and push hard for one round, or you can repeat this workout to increase the burn and intensity.

In this workout I used a yoga mat and a chair. You can use a chair, bench or step for the dip and decline pushups. If you don’t have access to a chair you can perform the movements from the ground.

Remember, there is always a way to modify a workout. Push yourself to get in as many reps as you can (with good form!)

Have Fun with Today’s Workout!
Melissa

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Set your Interval Timer for 15 Rounds of 10/50.

  1. Squat Jump
  2. High Knees
  3. Low Jack
  4. Side Plank Reach-Right
  5. Side Plank Reach-Left
  6. Single Arm Burpee
  7. Sumo Squat Twist-Right
  8. Sumo Squat Twist-Left
  9. Curtsy Lunge
  10. Dips
  11. Decline Shoulder Tap Pushup
  12. Reverse Plank Leg Lift
  13. Low Jack
  14. High Knees
  15. Squat Jump

Repeat 1-4X

Squat Jump

Squat Jump

High Knees

High Knees

Low Jack

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee

Single Arm Burpee: Part 2

Single Arm Burpee: Part 2

Sumo Squat Twist

Sumo Squat Twist

Curtsy Lunge

Curtsy Lunge

Dips: Part 1

Dips: Part 1

Dips: Part 2

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Decline Shoulder Tap Pushup: Part 2

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Reverse Plank Leg Lift

 

7 thoughts on “15 Minute HIIT Burn Workout: Body Weight

  1. Sarah

    The one-arm burpee made me feel like I was training in a movie montage, made me feel awesome! New favorite move. 🙂

  2. Chelsea

    Great workout! Did 2 rounds. It was challenging especially the single are burpee and the jump squats at the end but I love this one. It’s my new favorite workout! Thank you for this and hope you are doing well after the loss of your dear friend.

  3. Great workout again. I can’t tell you thank you enough for the free workouts. I love having you has my personal trainer. (for free!!!!)
    I rely on the workouts weekly. I did this one 2 times!! It was one of my favorites.

  4. Tiffany

    I love your workouts and I want to keep doing them but I can’t do the squats. My knees hurt too much when I do squats. Can you recommend a replacement? I did mountain climbers today but is there anything else you can suggest?

    • benderfitness

      Mountain climbers are a great option. Standing leg raises (extending your leg behind you to activate the glutes, while maintaining a slight bend in the standing leg), and Alternating Warrior III are some other great options to activate the muscles of the lower body.

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