15-Minute HIIT: Full Body Fat Burning Home Workout

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Hi Everyone!

It’s time to workout! Today’s workout is a 15-Minute Per Round HIIT that will work your entire body. I love short but intense HIIT workouts because they are great for burning fat, while maintaining lean muscle (you need this to maximize your metabolism, strength and give your body shape!) Also, the shorter duration means no excuses!

If you only have 15-minutes you can still get in a great workout. If you have longer, you can repeat the workout or pair it with another workout to increase the intensity.

During this workout I utilize some dumbbells to increase the challenge. Don’t be afraid to add some resistance to your workouts. Muscle is a good thing! It doesn’t just make you stronger (isn’t that incentive enough?), it helps you burn more during every workout.

I posted a breakdown for intervals and for Repetitions so you can choose the workout style that is best for you today. As always, focus on form. If you are going for Intervals push yourself to get in as many reps as possible during each interval. I find that it helps to set a goal number in my head to push for, and to track how many reps you get in for each exercise. The extra motivation of setting a goal can give you the incentive to push just a little bit harder.

You get out what you put into your workouts, and your health and fitness are worth the extra push.

I hope you enjoy today’s workout. The breakdown is below.



Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

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

  1. Burpee
  2. Reverse Lunge Lift-Right
  3. Reverse Lunge Lift-Left
  4. Table Lift-Right
  5. Table Lift-Left
  6. Burpee
  7. Knee Drop Plank
  8. Temple Tap Abs
  9. Plank Jack Pushup
  10. Heel Tap Abs
  11. Burpee
  12. Tricep Drop
  13. Bicep Curl
  14. Shoulder Press
  15. Reverse Plank

Repeat 1-4X



One thought on “15-Minute HIIT: Full Body Fat Burning Home Workout

  1. Katie

    Absolutely great full body workout! A really good option if one only has small time slot to fit a workout in.
    Thank you again Melissa!

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