Top 5 Exercises with 15-Minutes HIIT Cardio Workout

The beauty of 15 minute HIIT cardio workout (High-Intensity Interval Training) is that you can do that anytime, anywhere, and with or without equipment. It is great for weight loss, speed, durability, endurance, and for cardiovascular health as well. By doing HIIT, your heart will work to its maximum effort for example 80-95% for faster fat burn.

HIIT is backed by science and numerous studies show that HIIT is two times more effective than activities that require consistent tempo. Moreover, studies also show that people with heart-related diseases like blood pressure, and cardiovascular problems benefitted from HIIT along with people who have blood sugar-related problems.

HIIT workout follows 30,40,60 seconds of continuous high effort and then taking rest for 30 seconds to 2 minutes (depending upon someone’s intensity level). In addition, rest can be active or passive. Active rest means doing some kind of low-impact exercise like slow on-the-spot running, running, or even walking while passive rest is relaxing for a definite amount of time after strenuous exercise.

HIIT cardio workout for weight loss

This is a 15-minute HIIT workout with no equipment. It can be done at home, at the park, or in the gym as well. This is not a beginner-level program although you can do that with less intensity by taking passive rest for 1-2 minutes.

1. Jumping Jacks

Our HIIT workout will start with warming up the body by doing jumping jacks. To do jumping jacks make sure you are standing in a straight line feet together and hands close to the sides of the body.

Knees should be slightly bent while jumping out from the side of the body, and swing your arms out and above your head simultaneously. While landing on the ground come back to your normal position. Do this continuously for 1 minute.

Jumping Jacks Workout

2. Burpees

Burpees are great cardiovascular exercise and target the whole body. To do burpees start with a normal standing position and remember core should be tight throughout the whole process for all HIIT exercises. Touch the ground with your hands and go in a pushup position with your whole body straight like a horizontal line.

Do one pushup, push your body from the ground with your hands, and go in a squat position then stand in a normal position. After that jump and raise your arms above your head simultaneously. Do this for 30 to 40 seconds.

Women doing Burpees

3. Mountain Climbers

Climbing a real mountain could be scary but as the name depicts you do not have to climb a mountain. Mountain Climbers also target the whole body muscles in one way or another.

To do it start by going in a plank position, now touch the ground with your hands and they are shoulder-width apart. Remember that the weight should be equally distributed from head to toe. Abs will be engaged during the workout, now bring one knee closer to your chest as close as you can alternatively with each knee and as fast as you can. Do this also for 30 to 40 seconds.

Women doing Mountain Climbers Workout

4. Jump Squats

Squat is one of the best exercises to build strength in your legs but when it comes to jumping squats intensity increases automatically. When it comes to how to perform it then it’s just like doing a standard squad but you need to jump. Chest up, back straight, knees slightly bent, core tight, legs shoulder width apart with toes slightly out.

Now go down till your thighs are parallel to the ground while holding your hands with each other closer to the chest with elbows bent. After that jump a little when returning to your normal standing position, and unhold your hands and take them to slights back of your hips side by side. Do this for again 30-40 seconds.

Women doing Squats workout

5. High Knee Touches

Lastly, the first set with high knee touches is a great exercise to burn fat. It looks easy but is difficult to do. Stand in a normal position with legs shoulder width apart, chest out, back straight, and core tight. Bring your hands near the waist, raise your knee slightly above the waist, and touch it with the same side of your hand for instance (left knee with left hand). Do this with an alternative knee for 30 to 40 seconds.


Take active rest for 30 seconds after each exercise and for 1 minute after the circuit and do this circuit for 15 minutes continuously.

As mentioned all HIIT exercises are best for overall health and wellness and will definitely help you to achieve your goal if you follow the workout with discipline and dedication.

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