15 Minute Bodyweight HIIT Workout For Beginners (No Weights)

This 15 minute bodyweight HIIT workout will target your full body and help you get a decent full body routine in a small time required. Ready to move and feel good?


15 Minute Bodyweight HIIT Workout (For Beginners)

There are a total of 6 dynamic exercises included in this workout. 30/20 seconds of work/rest protocol. 3 total rounds should be done.

Here is the bodyweight exercise list:

1. Low impact speed burpee.

2. Short walk outs.

3. Footwork to drop lunge.

4. 8 high knees to 4 sit outs.

5. Shoulder tap to knee tap combo.

6. Jump outs.

Warm up, get ready, play the video and replicate all movements just like I am showing you in the video.

There will be no big rests applied between rounds. The idea here is to take the max out of these 15 minutes so we will try to stay as busy as we can. 

How To Modify This Routine?

If 15 minutes are too much for you as a beginner, then you can do only 2 total rounds. This way, the workout will be shorter (10 minutes) and will fit more accurately to your fitness level. 

If this routine is not sufficient and intense for you, then once you finish with the video (whole workout), rest for 3-5 minutes and repeat the whole workout again. This way, this HIIT session will be 30 minutes, hence the intensity will be doubled and much higher. 

How Often To Do This 15 Minute Bodyweight HIIT Workout?

Doing the same workout for more than 2 times per week is simply not fun nor it will be sustainable. With that in mind, if you are a beginner, perform this session twice per week and pick one more full body workout so you can do it once or twice per week. This way, you will perform a total of 3-4 bodyweight HIIT workouts weekly which is enough training frequency in order to create the right stimulus for you to progress with your overall fitness. 

Can You Get An Efficient HIIT Workout In Just 15 Minutes?

Is 15 minutes of working out enough to get results

15 minutes is enough time to perform sufficient volume of work, but this will happen only if you actually work out within these 15 mins. Going forward, to create an effective 15 minute workouts, you have to rest as minimum as possible between the working exercise sets and rounds as well.

In summary, to create an effective 15 minute bodyweight HIIT workout, make sure to select the right high intensity exercises for your fitness level and perform these with minimal rest between.

Can You Lose Body Weight With The 15 Minute Workouts?

Can you lose body weight with the 15 minute HIIT workouts

You can lose body weight with any HIIT workout or plan as long as you recover well and your diet is on a caloric deficit. However, if you like the 15 min routines in particular, it would be required to perform these for more frequently in order to progress. 

Follow 3-4x 15 min HIIT workouts weekly at least (if this will be the only training that will be followed). If you prefer to work for strength and HIIT is not your main focus, then 2 full body HIITs per week will be okay in order to improve your conditioning and to burn extra calories. 

Bonus 15 Minute Full Body HIIT Workouts

As mentioned above, following just one 15 minute workout is boring and will not be sustainable for you. With that in mind, I would like to supplement your bodyweight workouts with two more 15 min HIITs that you can include in your HIIT workout plan. 

15 Minute Full Body Circuit Workout For Beginners

In this beginner full body circuit workout, we will use the same interval training timer as our main workout today 30/20 seconds of work/rest. 

There are a total of 6 exercises included in this session. 

Here is the bodyweight exercise list: 

1. Burpee around the world. 

2. Squat to drop lunge combo. 

3. Beginner push up (Eccentric focus only). 

4. Leopard to crab crawl. 

5. Plank forward reach. 

6. Plank twists. 

Once you move through all movements, it is considered as one round completed. For this workout, a total of 3 rounds should be performed. 

15 Minute Full Body Workout Without Equipment (High Intense!)

You can learn more about this 15 minute cardio workout here.

Set the interval timer to 20/10 seconds of work/rest. 

Here is the exercise list: 

1. Bear crawl to jump squat.

2. 1-2 step push up. 

3. Side to side high knee to speed burpee combo. 

4. Jumping lunge with extra step. 

5. Jack plank. 

6. Skater jumps. 

7. Circle speed burpee. 

8. Dynamic side lunge. 

9. Low rotation chop.

Once you move through each exercise - this is one full round completed. The whole workout consists of 3 total rounds. 

Rest between rounds: 60 seconds. 


Today we have discussed in depth a good 15 minute bodyweight HIIT workout for beginners. We have also looked into a few topics that are interesting such as the efficiency of the 15 minute workouts, can you lose weight with such short sessions and more! 

In addition, in this article, you will find 2 more 15 min HIIT workouts that can be done without any equipment at all. 

What is your favorite HIIT workout? 

Comment below! 

Thanks for reading, 


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