15 Minute HIIT: Full Body Home Workout-No Equipment/Body Weight Only

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Hi Everyone!

I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

This is a full body workout. Be sure to warm-up before starting. A good warm-up improves the physical benefits you achieve during your workout.

Getting motivated for this one was tough for me. My sinuses/allergies have been going crazy due to all the rain and crazy weather we have been getting. I felt like it slowed me down a bit during today’s workout, but it still felt good to pushup myself and work up a sweat.

 

If you aren’t feeling 100% it can be tough deciding whether you should push through or take a rest day. If you have allergies or sinus problems you are most likely okay to work out. It is very important to listen to your body. I have a 5-Minute rule. If I really don’t feel like working out, I promise myself to at least push through 5-Minutes. If I really still feel bad I quit at the 5-Minute mark.

lack of motivation

Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.

Typically, once I start working out I feel much better and want to keep going. How do you motivate yourself to workout on tough days? I got in my workout, but kept it to one round, and skipped my run. I also went to bed super early to give my body some time to heal.

Have fun with this one!
Melissa

 

  1. Walk the Plank Tap
  2. Seated Wood Chopper-Right
  3. Seated Wood Chopper-Left
  4. Plank Cross Tap
  5. High Knees
  6. Squat Jump
  7. Lunge Lift-Right
  8. Lunge Lift-Left
  9. Burpee
  10. High Knees
  11. Hip Thrust-Right
  12. Hip Thrust-Left
  13. Down Dog Hop-Right
  14. Down Dog Hop-Left
  15. High Knees

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice

Walk the Plank Tap

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 1

Wood Chopper: Part 2

Wood Chopper: Part 2

Wood Chopper: Part 2

Wood Chopper: Part 2

Plank Cross Tap (Cat Attack Optional)

Plank Cross Tap
(Cat Attack Optional)

High Knees

High Knees

Squat Jump

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Hip Thrust

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Down Dog Hop: Part 2

Ready for Round 2?

Ready for Round 2?

6 thoughts on “15 Minute HIIT: Full Body Home Workout-No Equipment/Body Weight Only

  1. Anonymous

    Thank-you for such a wonderful workout I just recently started following you but so far I love all of your workouts and I love your motivation to stay fit!

  2. kerrigan007

    Thanks so much for all those great workouts! I love how you are creative with those. I must admit I prefer intervals rather than repetitions these days, so I’ll do this the same way as you. Are you taking some medicine for allergies? Those are really annoying, you are good to workout with them.

  3. Nicole

    Hi Melissa. Looks like another great workout. I can’t wait to try it but I would love to see some longer workouts as well!

  4. Kami

    Can I just tell you I love your work out. Thank you for helping me to get in the best shape since having children. My youngest is 11. 🙂

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