15 Minute HIIT Workout

High intensity interval workouts will help you stay on track with your daily training even when you have limited availability in your schedule. The following 15 minute HIIT workouts focus on form first to ensure proper strength building.

Form First

You might be used to high intensity interval training that focuses on making sure that you are doing a specific workout for a specific amount of time, before moving on to the next workout often without a break between. This 15 minute HIIT workout focuses on form first to ensure proper strength building.

Lateral Jumps

Start in a standing position with your arms resting by your sides and your feet hip width apart. Lower into a squat position, keeping your feet hip width apart and push through your legs to jump as high as you can and to the right, while lifting your arms above your head. Land softly and lower yourself back into a squat position. From here lift your arms above your head and push through your legs again to jump as high as possible to the left, landing softly so as not to injure your knees. This is one rep. Repeat for 12 reps.

Push Up Shoulder Taps

Start the top of your push up in a plank position. Lower your chest to the ground on a three count then quickly bring yourself back up. Once you’re back in the plank position tap your right shoulder with your left hand. Lower your hand and repeat the push up. This time when you come to the top of your push up tap your left shoulder with your right hand. This is one rep. Repeat for 12 reps.

Power Jump Burpees

Start in a standing position keeping your arms at your sides and your feet hip width apart. Lower into a squat position and place your hands on the ground shoulder width apart just slightly in front of your feet. Jump back into the plank position then jump back into a squat and push through your legs to jump up as high as you can, reaching your arms up above your head. Come back down into a squat position. This is one rep. Repeat for 12 reps.

Plank Punch

Start in a plank position with your back straight and your neck in neutral spine. Bring your left arm up so that your bicep is beside your ear and your arm is parallel to the floor. Count to 15 (or 20 for a challenge) while you focus on contracting your upper back muscles. Bring your left arm back into the starting position. Repeat with your right arm. That is one rep. Repeat for 3 reps.

Jumping Sumo Squat

Start in a standing position with your feet a bit wider than shoulder width apart and your toes turned out. Bring your arms straight out in front of you and keep your core tight. Bend your knees so that they are out over your toes and lower your body into a squat. Push through your legs to jump as high as you can while straightening out your legs but keeping your feet wider than shoulder width apart. Land softly back into your wide squat position so as to not injure your knees. This is one rep. Repeat for 12 reps.

Plank Pike

Start in a low plank position with your back straight and your neck in neutral spine. Keep your elbows under your shoulders and pike your hips up while you bring your left knee forward towards your chest. Bring your left foot back to starting position, and lower your hips back into a low plank. Your neck should remain in neutral spine, which means that you will go from facing the ground to your feet and back throughout this move. This is one rep. Repeat for 12 reps.

Tuck Jump

Start in a squat position with your feet shoulder width apart and your toes turned out slightly. Your arms should be out in front of you with your hands stacked at your heart’s center. Press your hips into a low squat, to go as low as you can without losing your natural lower back curve. Push through your legs to jump as high as you can while tucking your knees into your chest. Land softly back into a squat position, so as to avoid injury. This is one rep. Repeat for 12 reps.

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