15 Minute Intense Cardio Workout at Home (No Weights)

This full body 15 minute intense cardio workout will challenge you with these 9 bodyweight exercises! Ready to burn some calories? Let's Work!


15 Minute Intense Cardio Workout at Home (No Weights)

15 Minute Intense Cardio Workout For Beginners

For this 15 minute cardio workout, there are 9 bodyweight exercises included. Each exercise should be performed for 20 seconds followed by 10 seconds of rest. The interval timer used is a classical Tabata timer 20/10 seconds of work/resting protocol. 

The whole cardio workout video is a follow along which means that you only have to warm up (included later in the post), then to play the video and replicate all movements just like they are presented in the video. 

3 total rounds should be completed. One round is considered as done once you perform 1 set for each of the 9 exercises included. 

Once the round is completed, there is a 60 seconds complete rest before moving on to the next bout of exercises. 

Here is your cardio exercise list: 

1. Bear crawl to squat jump - you can do smaller steps if you perform this workout at home and the space is too tight. This way you will do slightly more jump squat repetitions which are is bad at all. 

2. 1-2 step push up - if you are a beginner, skip the push up and only do the 1-2 step for 20 seconds. Get on a push up position and basically, only the legs and core will do the 1-2 step movement. The arms remain stationary and with locked elbows. 

3. Side to side high knees to speed burpee - you can do fewer steps if your room is too small. This way you will be pushed to perform more speed burpees which will still maintain a good high level of intensity. 

4. Jumping lunge with a small bounce.

5. Jack plank. 

6. Skater jumps.

7. Circle speed burpee.

8. Dynamic side lunge.

9. Low rotation chop.

Is 15 Minutes of Intense Cardio Enough?

15 minutes of intense cardio is enough to stimulate your muscles, spike up the energy levels, burn some calories and to make you feel better afterward. Also, if you apply the 15 minute intense cardio routines frequently a few times per week, you can get in a fitter shape, move better, get more energy and feel overall better. 15 minutes of time is a short time for a complete workout, but if it is applied frequently enough, over time, yes, it will be enough to help you get in better shape and improve with the overall fitness.

Are 15 Minute Intense Cardio Workouts Effective?  

To claim for a 15 minute cardio workout that is effective, you have to minimize the resting periods as much as possible and make sure that you will perform the exercises with high attention, focus and intensity. If you are not pushing the pedal enough, you will not get quality 15 minute workouts. It should be though, it should put yourself out of the comfort zone and it should make you hate this workout. But at the end, this is what an intense cardio workout means. To get an effective 15 minute cardio workout, make sure to train seriously and push the pedal all the time.

Can You Lose Weight With 15 Minute Cardio Workouts?

To lose weight with the 15 minute intense cardio workouts, follow these tips: 

1. If you are about to perform only intense cardio routines, then make sure to perform similarly for at least 4-5 times per week. 

2. Sleep for at least 7 hours. 8 would be even better. 

3. Get yourself in a slight caloric deficit. Yeah, you will have to count the calories if you want this to work out as fast as possible. 

4. Stay consistent for at least 6-8 weeks and just then make the necessary adjustments, but remember, if something works, never change it. Keep it and leave it as it brings results. When it stops working, tweak, test and optimize until reaching the desired results and outcome. 

Is HIIT Enough To Get Good Fitness Results?

HIIT will help you get in better overall shape, move better, feel fitter, with higher energy reserves, cardio, conditioning and strength endurance. HIIT will not build much muscle on your body because HIIT is more of a cardio and light resistance workout compared to a dedicated strength routine. If your goal is to get strong, jacked and with bigger, more powerful muscles, then strength and a resistance-focused training plan should be preferred. Define the goals first and then pick the right workout program for you. 

Can You Do Intense Cardio Everyday?

Doing intense cardio activity everyday is not beneficial and will not help you get in shape faster. When you do an intense activity, your muscles and nervous system, both, exhaust and get drained. And when this is a repeatable process, applied without any rest, you will hit the wall at some point and overtrain. This can lead to health and mental issues as well. Your body needs equal amounts of tension and relaxation. Avoid doing HIIT or intense cardio workouts everyday. Instead, focus on the long-term and healthier results by giving you adequate and necessary rest.

How Often Should You Do Intense Cardio Workouts?

2 to 5 high intensity cardio workouts per week will be enough to get the benefits of such routines. If your workout program is focused on HIIT only, then you can do intense cardio 5-6 times per week. But if you perform resistance workouts such as lifting weights or strength calisthenics, then 2-3 HIIT routines per week is an optimal training volume to maintain good cardio, conditioning and strength endurance. 

10 Minute Follow Along Warm Up Routine 

To perform this 15 minute cardio workout the right way, you should first make sure that you will warm up properly in order to prepare the body for the upcoming high intensity exercises. This workout as mentioned is intense and you will have to put in a good amount of effort while completing it. First, perform this 10 minute warm up and then proceed to your 15 minute high intense workout. 

15 Minute Bodyweight HIIT Workout

This 15 minute bodyweight HIIT workout includes 6 total bodyweight exercises. Each one of these should be performed for 30 seconds followed by 20 seconds of rest. 

3 total rounds should be completed. 

No longer rests are allowed because in a short 15 minute routines, we want to maximize this time frame by doing maximal amount of work and repetitions. 

Here is the HIIT 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.


Today we have reviewed a great and complete 15 minute intense cardio workout that will challenge your full body, help you improve the strength endurance, stamina and leg agility. 

You can also find another, bonus 15 minute cardio workout right above this chapter. Perform first the 10 minute follow along warm up and then move on to this 15 minute routine. 

What is your favorite 15 minute cardio workout? 

Comment below! 

To your FITter self,


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