15-Minute HIIT Pyramid {4 exercises, 15 min AMRAP}

Pyramid and AMRAP training methods collide for a 15 minute total body strength training workout that will get your heart pumping.

15 minute hiit workout -- www.nourishmovelove.com

because you guys loved my last 10 minute amrap workout i’m back with another amrap {as many rounds as possible} workout. but i’ve added a twist, making this a pyramid workout so the reps decrease as you work your way down the pyramid of exercises. and since these exercises are less cardio intense and more strength based I upped the time to 15 minutes of work.

to be completely honest, I put the 10 minute amrap workout together and filmed it without actually completing the entire workout. and then I actually did it last week when I was in need of a quick home workout and holy bananas, that was legitimately hard! I made it through 5 rounds, but I remember being hunched over and panting as I looked at timer on my phone after the second round and seeing that I was only at 3 minutes and 40 seconds in…I was like no way!

So if you struggled getting through the 10 minute amrap, you were not alone. But this time around, I did actually test this workout start to finish and it’s a lot less cardio intensive and more strength based; that said, it will still get your heart pumping {hello split jumps} so you get the most bang for your 15 minutes.

the workout 

pyramid and amrap training methods collide for a 15 minute total body strength training, hiit workout. There are 4 exercises, each exercises has a specific number of repetitions; the reps decrease as you work your way down the pyramid.

complete the number of reps listed per exercise. then repeat entire circuit as many rounds as possible {amrap} in 15 minutes. no equipment required so you can do this circuit anywhere, anytime.

see video above for complete workout and proper exercise form.

reverse lunge + front kick — 20 reps per leg

15 minute hiit workout -- reverse lunge to front kick -- www.nourishmovelove.com

walk out plank + push up — 15 reps 

15 minute hiit workout -- walk out plank to push up -- www.nourishmovelove.com

split jumps — 10 reps 

15 minute hiit workout -- split jumps -- www.nourishmovelove.com

rolling low planks — 5 reps 

15 minute hiit workout -- rolling low planks -- www.nourishmovelove.com

15 minute hiit pyramid workout: 

complete the number of reps listed per exercise. then repeat entire circuit as many rounds as possible {amrap} in 15 minutes. no equipment required so you can do this circuit anywhere, anytime.

  • 20 reverse lunge + front kick {20 reps per leg}
  • 15 walk out plank + push up
  • 10 split jumps
  • 5 rolling low planks

pin this workout

15 minute hiit workout -- pin this workout -- www.nourishmovelove.com

10 comments
    • Hi Millie! Thanks for the legging love, I mean I pretty much live in them so I make an investment; that said most of my leggings are on the higher priced side — Lulu, Athleta, Onzie {but lots have been gifts too}! If you find a good brand that’s low price count me in! Right now I’m loving the Athleta Chatarunga High Rise Leggings! But the one’s I’m wearing here with the scallop bottom are from Lulu {like 2 years ago, the first pair I ever owned, I got them at an outlet store}. I think you just inspired a blog post on leggings 🙂

      • I think you absolutely did! Lulu is my all time favorite! I am a runner and I have found investing in a good pair of leggings can make all the difference! They are all super cute on your blog! I need to try the high waited!

        • Yes lulu’s are well amazing…and one you get a nice pair that fit just right, it’s hard to go back to the saggy crotch, bagging leggings — especially if you’re a runner! And yes, the high-waisted rock my world they just hold everything a little tighter 🙂

  1. This workout looks awesome, Lindsay! Those split lunge jumps might be my least favorite move, but I seem to add them to my class workouts every other week! They are so effective!

    • Right! I have a love hate relationship with split jumps too…but they always make my booty sore so you’re right they are effective!