Wednesday Workout: 15 Minute Full Body HIIT Workout

Happy Wednesdayyyy! I have a workout for you today that I adapted from a workout that I taught in UXF Burn. The way this one works, is you work for 45 seconds and rest for 15 seconds before you move to the next exercise. I set it up so that you do an upper or lower (or combo) strength move followed by a core move and lastly a cardio move. This pattern repeats for the entire workout and I promise you’ll feel this the next day. I did it after I ran a mile or 2 on the treadmill and it was a perfect finisher!

15 minute HIIT workout

I’ll warn you, those back to back lunge then lung hold exercises are killer! I also found that the only time my heart rate really came down at all was during the core exercises. I burned over 300 calories just by 2 rounds of this… not too shabby!

If you’re looking for other HIIT workouts or workouts with a similar format, check out these:

Wednesday Workout: 20 Minute Bootcamp HIIT Workout

Wednesday Workout: 30 minute total body tabata workout

Wednesday Workout: 30 minute burpee spectacular workout
Questions for you: How long do you like to work out for? If you’re doing a HIIT workout, what do you like for work/rest times?

Wednesday Workout: 20 Minute Bootcamp HIIT Workout

Good morning! Did you guys enjoy my second round of Cardio Kickboxing Combinations that I shared with you last week? It was fun to do! If you have any other suggestions for posts, don’t hesitate to let me know because I like knowing I’m writing about something people want to read.

Today I’m sharing a piece of the bootcamp workout I taught last week which successfully kicked all of our butts! HIIT workouts will do that to you, though. In case you’re new to the term, HIIT stands for High Intensity Interval Training and HIIT workouts are generally a bout of cardio or “work” period (lasting anywhere from 15-60 seconds, usually) followed by a short bout of rest (10-30 seconds). The point is that you work hard for a set amount of time, knowing you will have a set of time to rest after your work period. You get to catch your breath, bring your heart rate down then bring it right back up- a sure way for max calorie burn!

In this workout, you’ll work for 45 seconds and rest for 15 seconds. I have 20 exercises, ranging from cardio to core to legs to upper body, so you’ll feel like you’re getting a full body workout. If you’re feeling up to it, repeat the circuit once more!

Bootcamp HIIT Workout

Here’s an explanation for some of the exercises:

-Trunk Swing (from Shape April 2014)- Sit with feet extended in front of you, hands by your hips with your finger tips pointing towards your toes. Lift your hips up, bringing yourself into a reverse table top position (press those hips up!), then lower your hips and bring yourself back to the starting position, but don’t let your butt touch the ground! You’ll be holding yourself a few inches from the ground by pressing your palms into the ground. Holy tricep burn!

-Line Jump (from Shape April 2014)- Stand with your feet shoulder width apart, bend knees and jump forward (pretending to jump over a line), landing on just 1 foot. Bend forward from the hips and touch a hand to the ground. Hop back to starting position and repeat landing on the other foot.

-Plank Jumps- In a high plank position, jump both feet up to your right hand, jump them back to a high plank, jump them up to your left hand. Repeat for entire 45 seconds. Too difficult? Step them up to your hands instead of jumping them.

-Plank with Knee Drops- In a low plank, alternate dropping your knees to the ground. More advanced? Do both at the same time.

-Walking Planks Right and Left- In a high plank position, move 3 steps to the right and 3 to the left.

-Squat Jump with Heel Clicks- Instead of doing just a regular squat jump, click your heels together when you jump up.

If you have any other questions about the exercises listed above, please don’t hesitate to contact me! This workout left me huffing and puffing- I hope it does the same for you!

Questions for you: Do you like HIIT workouts? If so, what’s your favorite one? Do you like 30 second, 45 second or 60 second intervals?