15 Minute HIIT Workout For Beginners at Home (No Jumping)

This 15 minute HIIT workout for beginners is combining 6 bodyweight exercises for a full body routine. High-intensity, low-impact session. Let's work!


15 Minute HIIT Workout For Beginners at Home (No Jumping)

15 Minute Low Impact Beginner Workout Without Equipment

For this 15 minute beginner HIIT workout, you will perform 6 bodyweight exercises. Each move should be done for 30 seconds followed by 20 seconds of rest. Once you move through 1 set for each, it is considered a completed round.

A total of 3 rounds should be done.

1 minute rest between each working round. 

Here is the HIIT exercise list: 

1. Squat to thoracic rotation to knee tap. 

2. Walk out push up. 

3. Side to side pulsing squat. 

4. High knees to sit out - 8 high knees to 4 sit outs. 

5. Plank twists to push up. 

6. Sprinter sit up.

This is a 100% follow along 15 minute beginner HIIT workout video. The only thing you have to do is to warm up (later in this article), play the video and perform all exercises just as presented. 

How To Customize This Routine?

This HIIT routine is a beginner adapted, however, in case it's too intense for you, we will review 2 ways of how to decrease the intensity: 

1. Increase the between round resting periods - as mentioned above, there are 60 seconds rest between each working round. However, you can increase this in order to make the session easier to endure. Once finishing with the 60 second rest mark, pause the video, on a separate stopwatch count for 1-2 additional minutes, play the video again and move on to the next round.

2. Exclude the push ups - if you cannot perform multiple push ups or even a single one, then in the walk out push up and plank twist to push up exercises, you will exclude completely the push ups. This way, you will perform only walk outs and plank twists. 

What about if this session is too easy for you?

Do it twice. Once finishing with the 15 minute video, rest for 3-5 minutes in order to recover well and repeat the session for a second time.

Use This Dynamic Warm Up Before Doing HIIT

Warming up before HIIT training is mandatory for good performance, better mind-muscle connection and decreasing the risks of injuries. Above you can find a 10 minute follow along dynamic warm up that you can do before the 15 minute HIIT. In case you did not like this workout, you can still use the warm up above for other workouts since it's super effective and will activate your body like very few warm ups will do. 

Are 15 Minute HIIT Workouts Effective?

15 minutes is enough to perform a good, full-body HIIT workout. The key point is to minimize the resting periods as much as your training level allows you to and also, to perform the exercises with high focus, attention and to push yourself because in general 15 minutes is not much time and you might want to get the best out of this time frame by pushing each repetition hard. 

Can You Lose Weight With 15 Minutes of HIIT?

You will lose body weight with the 15 minute HIIT workouts if: 

1. You are performing 15 minutes of HIIT frequently enough. 

2. The exercise selection and sequence are both well-chosen and built. 

3. Your recovery/sleep is optimal. 

4. You follow a diet in at least a slight caloric deficit. 

5. You are pushing hard during the 15 minutes duration. 

How Often Should You Do 15 Minutes of HIIT as a Beginner?

To get the most detailed answer of how many 15 minute HIIT workouts should you perform per week, we will review a few cases: 

1. You will perform only 15 minutes of HIIT - in this scenario, 4-5 sessions weekly will be sufficient. 

2. You are doing resistance workouts (lifting weights or strength calisthenics) - perform 15 minutes of HIIT as workout finishers or as stand-alone cardio routines. In both cases, 2-3 times per week will be enough. 

Is It Okay To Do 15 Minute HIIT Workouts Everyday?

Doing HIIT or any form of intense cardio everyday is not the most optimal training approach. You will not lose weight nor progress faster by overtraining. Such training will cause constant physical and mental fatigue, anxiety, sleep issues, appetite spikes or lack of it, hormonal disbalances, muscle loss and drop in testosterone levels. Avoid doing HIIT everyday. Instead, focus on a balanced training plan that will result in sufficient results in 3-6 even 12 months time, without crashing your body nor ruin your health. 

3 Full Body Beginner HIIT Workouts (Follow Along)

As a beginner, it's a good idea to experiment with new movements. This way your nervous system will become more proficient, your body will teach itself how to adapt and progress and that will result in a highly versatile body that moves and operate well. 

For that reason, below you will find 3 total body HIIT workouts for beginners. All of these are follow along videos and right below each video, you will find a link to a detailed article dedicated to the video in question. 

5 Minute HIIT Workout For Beginners

This 5 minute HIIT workout for beginners will challenge you with 10 bodyweight exercises! 

This is a sprint and high-volume HIIT routine where you will not rest for 5 full minutes. Perform each of the 10 movements for 30 seconds each one after the other, in a circuit fashion. Once done, the session is completed. 

Here is the HIIT exercise list: 

1. Side to side high knees. 

2. Beginner speed burpee. 

3. Feet on fire to 3 drop lunges. 

4. Superman pulldown. 

5. Push up isometric hold with jump outs. 

6. Squat to thoracic rotation. 

7. High to low bird dog plank.

8. 3 way jump squat. 

9. Plank ankle taps.

10. Sprinter sit up. 

7 Minute HIIT Workout For Beginners

The following 7 minute HIIT workout for beginners is built by a combination of 6 exercises. Each should be performed one after the other without any rest in between and for 30 seconds. Once you move through each exercise, it is considered as one round completed. 

Once finished, you will rest for 60 seconds and move on to the second and final working round of this HIIT workout. 

Here is your HIIT exercise list: 

1. Squat rotation to knee tap

2. Push up iso hold to jump out

3. Squat to reverse lunge to kick

4. Bear crawl to crab crawl

5. High knees to mountain climbers

6. Plank ankle taps

10 Minute HIIT Workout For Beginners

This 10 minute beginner HIIT workout consists of 6 exercises. 30/20 seconds of work/rest protocol for each movement. 

2 total rounds should be completed. 

Rest in between rounds: 60 seconds. 

Here is the exercise list: 

1. Squat to drop lunge combo. 

2. Push up isometric hold to jump out. 

3. 3 way jump squat. 

4. Speed burpee. 

5. Plank ankle tap. 

6. Sprinter sit up. 

Workout Summary

15 minutes of HIIT is enough to help you get in better shape, to move and actually feel better. Today, we have reviewed a 15 minute beginner HIIT workout without equipment. It is a low-impact session and the video is a follow along.

You will find as well a complete dynamic warm up that will prepare your body for the upcoming HIIT and last, you can review 3 full body beginner HIIT workouts. All videos are follow along for your convenience. Just warm up, play the video and replicate the movements. 

What is your favorite 15 minute beginner HIIT workout?

Comment below! 

To your Fitter self, 


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