15-Minute HIIT Burn Workout: Body Weight Home Workout

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Good Morning Everyone!

I hope you’re ready for today’s workout! It’s only 15-Minutes per Round, so you can stack it or pair it with another workout for a longer routine. Today I included two other short workouts that can be paired with this one. I got a lot of great feedback from the 38-Minute HIIT Boot Camp Workout I posted yesterday, to let me know people really enjoy the longer workouts. We will definitely keep that in mind when we film future workouts!

Today’s workout options:

15-Minute HIIT Burn Workout: Body Weight
4-Minute Standing Lower Body Workout
10-Minute Jump Rope Workout

If you do one round of each your total workout time will be 29-Minutes. I like to aim for 30-60 Minutes total workout time. The important thing is making a routine that works with your schedule so that you can be consistent. Consistency is key to results.

I hope you enjoy today’s workouts!
Melissa

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

Equipment: Chair or Bench

  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

Optional: Pair with 30-Minutes Cardio of Choice

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

IMG_0945

Reverse Plank Leg Lift

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X. 

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope. 

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

5 thoughts on “15-Minute HIIT Burn Workout: Body Weight Home Workout

  1. L

    Hi Melissa, while the longer session from yesterday was a nice change, I do prefer to see a majority of the shorter routines. The 15 min +/- lengths provide flexibility to either multiply the workout, combine the workout with cardio, or just do something quick due to lack of time. Many thanks for your instruction and inspiration!

  2. Anonymous

    That was so great thank you! I did two rounds and I am so happy for the modifications you showed on April 8th. I incorporated some into today’s workout . I’m in my second trimester of pregnancy with quite a big bump all ready Lol! !! Thanks a ton to you and Jesse

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