The 15-Minute HIIT Workout That’ll Build Strength—Fast

These days lots of HIIT workouts happen at a frenetic, all-out pace, jumping between exercises without even giving you a chance to wipe the sweatoff your face. I’m all for heart-racing intensity (and trust me, you will sweat in this workout), but not at the cost of proper form. Think of fitness as a game of chess, not checkers: a strategized play for the long-term win.

Strength is the baseline of all physical performance, and this high-intensity workout is going to help you build some. But it’s a bit of a departure from what you may be used to. We’re going to put away the timed interval blocks and instead use a set number of reps in order to drill form and really focus on strength.

How it works:

  • Before you start, roll your glutes, hamstrings, calves, IT bands, hips, quads, and upper back for about 5 minutes. Don’t have a foam roller? Get Fitness Tune Up Balls instead.
  • Warm up with some jumping jacks, bodyweight squats, butt kicks, and high knees for 3 to 5 minutes.
  • Set a timer for 15 minutes. Perform the assigned reps for each move below, back-to-back, resting only when necessary. Repeat for as many rounds as possible. Keep track of your rounds.
  • Repeat this workout up to 3 times per week on non-consecutive days. Maintain proper form and work to increase your number of rounds in each session.
  • After 3 weeks, increase your time to 20 minutes.

1. Explosive Sumo Squat

12 reps

Stand with feet wider than shoulder-width apart, toes turned out. Keeping your torso straight, push knees out over toes to lower into a squat. Explosively jump up pointing through toes. Land softly and repeat.

2. Tap-Up

12 reps

Start in top of push-up position. Take 3 seconds to lower chest to floor, then push back up quickly. At the top of the move, tap left shoulder with right fingertips. Return hand to floor. Repeat, this time tapping right shoulder with left fingertips. That’s 1 rep.

3. Power Thrust

12 reps

Crouch down and place hands on floor below shoulders. Jump feet back to land in the top of a push-up position. Jump feet back to start and jump up explosively, raising fingertips to the sky. Land softly and repeat.

4. Plank Pike

12 reps

Start in a low plank with elbows under shoulders and toes tucked. Pike hips and drive right knee forward. Return hips and foot to starting position. Repeat with left knee. That’s 1 rep.

5. Laterals

12 reps

Lower into a quarter squat and explosively jump up and over to your right. Land softly and repeat to the left. That’s 1 rep.

6. Single-Arm Iso Hold

3 reps per side

Start in the top of a pushup position with wrists positioned below shoulders. Extend your right arm out parallel to the floor for a slow count of 15 to 20, focusing on contracting the muscles in your upper back. Repeat on the opposite side. That’s 1 rep. Go for 3 on each side.

7. Tuck Jump

12 reps

Stand with heels shoulder-width apart, toes turned out slightly, arms stacked in front of chest. Press hips back to lower into a squat. Go as low as you can without losing the natural curve in your lower back. Explosively jump up as high as you can, tucking the knees to the chest. Land softly and repeat.

Source: ~ Adam Rosante is a fitness and nutrition coach, author of The 30-Second Body, Target’s fitness ambassador, and founder of The People’s Bootcamp.


Home HIIT Workout Program for Weight and Fat Loss

This workout video enables you to burn a very high number of calories in minimal time – just twenty minutes.

The best part about this at home HIIT workout is that the benefits extend far beyond that third of an hour where you are actually exercising. High intensity interval training is popular because it actually ends up revving up your metabolism so that you burn calories at an elevated rate for hours after your sweat session is finished.

HIIT exercises are those that require merciless, full-blown effort. They are exercises that are so demanding on your cardiovascular system that just a few rounds of twenty second intervals make you feel like you’ve been running for the last hour.

A HIIT workout is extremely effective for fat and/or weight loss, because of the metabolic disturbance that it causes. When you rattle your body’s systems with such an intense output of exertion, it takes time for it to reregulate itself and return to it’s normal rate of energy expenditure. What this means is that even though you only busted your butt for a short time, your body will keep burning fuel as though you are still working out.

Workout Structure

5 Minute Cardio Warm Up
• 60 Seconds Butt Kickers
• 60 Seconds Stutter Steps
• 60 Seconds Lateral Jumps
• 30 Seconds Arm Crossover Swings
• 30 Seconds Torso Twists
• 60 Seconds Up & Out Jacks

10 Minute HIIT Workout
There are only two exercises to this portion of the HIIT program; Sidewinder Mountain Climbers, and Toe Touch Jacks.

In each round, you will be doing twenty seconds “On”, and 10 seconds “Off”, twice, for each exercise. There are two groups of each exercise per round. Make sense? It sounds a lot more complicated than it is; just follow along with the HIIT video and you will come out just fine.

You will do two four-minute rounds of butt busting high intensity exercise, with a full two minutes Active Rest in between. The Active Rest is just that – active. Don’t let yourself sit down, and don’t lie down. Instead, do whatever kind of movement your energy stores allow. For example, if you are feeling beat, just pace around the room or march in place slowly. If on the other hand you feel as though you have plenty of energy left, do jumping jacks, lateral jumps, or even jumping lunges, if you really want to push yourself and kick up the fat burn.

5 Minutes Cool Down & Stretch; 60 Seconds of each
• Butt Kickers
• Slow Butt Kickers with Arm Swings in Front
• Crossover Toe Touch Stretches
• Standing Quad Stretches
• Wall Chest Stretches

How many calories does this high intensity interval workout burn?
Depending on your intensity (actual exertion of effort), weight, height, and gender, you can expect to burn between 8 and 15 calories a minute doing this Fitness Blender routine. That’s a whooping 168 – 315 calories for just twenty minutes of effort.

That estimation doesn’t even take into account the elevated calorie burn that you will have for the next 24-48 hours.

High intensity interval training is a great option for when you are too busy for a full workout. The best way to use HIIT is in combination with regular endurance cardio. For example, on the days of the week when you don’t have a full hour to exercise, do a quick routine like this one. When you have a little extra space in your schedule, do 30-60 minutes of lower impact, sustained cardio such as light jogging, the elliptical, swimming, or even walking.

Make sure that you drink plenty of water after this workout so that you don’t end up dehydrated. Also remember to be kind to your body nutritionally after a workout like this one – the last thing you want to do after making your body work so hard is to eat junk food!


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