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15-Minute Beginner HIIT Workout at Home

Build stamina and burn energy with simple intervals you can scale.

Time:15 minLevel:BeginnerFocus:Full BodyEquipment:NoneBurn:~120-160 kcal
Consult your doctor before starting any exercise program. This content is for informational purposes only and is not medical advice.

Exercises in this routine

  1. 1

    Jumping Jacks

    Warm-up · 30s

  2. 2

    Arm Circles

    Warm-up · 30s

  3. 3

    Torso Twists

    Warm-up · 30s

  4. 4

    Bodyweight Squats

    Main · 40s

  5. 5

    Knee Push-ups

    Main · 40s

  6. 6

    Reverse Lunges

    Main · 40s

  7. 7

    Mountain Climbers

    Main · 40s

  8. 8

    Bicycle Crunches

    Main · 40s

  9. 9

    Jumping Jacks

    Main · 40s

  10. 10

    Forearm Plank

    Main · 40s

  11. 11

    Standing Forward Fold

    Cool-down · 30s

  12. 12

    Child's Pose

    Cool-down · 30s

About this routine

HIIT (high-intensity interval training) alternates bursts of effort with short rest to raise your heart rate efficiently. This beginner version keeps the moves simple and the rest generous, so you can build conditioning without feeling overwhelmed. Go as hard as you comfortably can during the work intervals and use the rest fully.

FAQ

What does HIIT mean?

HIIT stands for high-intensity interval training: short bursts of intense effort followed by brief recovery periods.

How hard should I push during the work intervals?

Aim for about seven out of ten effort. You should be breathing hard but still able to keep good form.

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