15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

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Hi Everyone!

Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.

It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.

If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.

Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.

If you need ideas for a warm-up check these links out: Sun Salutation Warm-up/Cool Down or Running: Warm-Up, Cool-Down & Strengthening.

Have fun with today’s workout!
Melissa

Intervals: 15 Rounds of 10/50. 

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

  1. Low Jack
  2. Rotating Pushups
  3. Squat Jump
  4. Superman
  5. Burpee
  6. Leg/Hip Lift
  7. Russian Kicks
  8. Goddess Knee Tap
  9. Mountain Climbers
  10. Side Plank Knee/Lift
  11. Lunge Jump
  12. Side Plank Knee/Lift
  13. X-Jump
  14. Wide Leg Shoulder Tap Pushup
  15. Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part 1

Low Jack: Part

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 2

Superman

Superman

Burpee: Part 1

Burpee: Part 1

Burpee: Part 2

Burpee: Part 2

Burpee: Part 3

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 1

Russian Kicks: Part 2

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 2

Goddess Squat: Part 3

Goddess Squat: Part 3

Mountain Climbers

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer: Part 1

Surfer Part: 2

Surfer Part: 2

 

 

 

 

 

 

6 thoughts on “15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

  1. Tosia

    I love your workouts. I cannot do the Russian kicks due to a weak side from a stroke.any suggestions on a substitute or modification?

  2. Christine

    I did the routine twice….loved and hated it which is how it should be! Thank you Melissa! I have been working out for years and not completely understanding why my results were so minimal. I know diet is key, but I have seen quite a change in my body since starting your workouts a few months ago! Thank you for working so hard for us!!

  3. Anonymous

    I did this one 3X today. I really listened to what you have been saying Melissa, I stayed focused on my excise, which for me means I keep a faster pace, as well, yup, I did a warm up! And wow I felt the differince. I had a great 45 minute work out. Thank you Melissa

  4. Bren

    Hi Melissa – I’ve been doing this video a couple of times week for almost a year, and it is an amazing starting/warm up routine before I do some additional exercise. I’ve still not managed to do two circuits though!
    One request Melissa – I routinely get knee injuries when I start running too much, and have been advised to do more hip/knee strengthening exercises. Any chance you could put together one of your terrific routines which is more ‘runners-specific’ ?

    Ta much. B.

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