15-Minute HIIT Workout (No Equipment, No Repeat)

How To Do Wide-Narrow Squat Jumps

1. Start in a standing position feet hip-width apart, core engaged, shoulders over hips.
2. “Jack” your feet out wide as you drop your hips down, landing in a wide squat. Aim to bring your hands to touch the ground between your legs (hands narrow, feet wide).
3. Then, explosively stand tall, squeezing your inner thighs as you “jack” your legs back together, and return to standing. 
4. Keep your feet in this narrow stance as you lower your hips until your knees reach 90 degree angles, performing a narrow squat. Aim to bring your hands to touch the ground outside your feet (feet narrow, hands wide).
5. Then explosively drive through your heels to stand tall, jacking your feet wide as you stand, returning to starting position.

Modification: Omit the jump, performing instead a squat heel tap by alternating a step out and tap in.

How To Do Push Ups and Knee Drives

1. Start in a high plank position, shoulders over wrists, core engaged.
2. Lower your chest down into the bottom of a push up, letting your elbows fall back towards your body and leading with your chest.
3. Then, press back into a high plank position.
4. Hold a high plank as you pull your right knee towards your right elbow, before stepping it back, returning to high plank position.
5. Perform another push up, then pull left knee to meet left elbow.
6. Repeat, alternating one push up with one wide knee pull.

Modification: Place your hands on an incline or drop to your knees.

How To Do Lunge Jumps

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
3. Then, perform a “lunge jump” by exploding up from the split lunge position, jumping with enough force to propel both feet off the floor as you switch your stance mid-air (left leg back, right foot forward).
4. Land softly in the reverse lunge position and power back up to continue this explosive movement.

Modification: Performing alternating knee slams, stepping first your right foot back into a shallow lunge before driving it forward. Then stepping your left foot back into a shallow lunge before driving it forward.

How To Do Burpees

1. Start standing, feet shoulder-width apart, arms at your sides.
2. Bend your knees and drop your hips as you lower into a squat position, then place your hands on the floor directly in front of your feet.
3. Shift your weight into your hands as you jump your feet back to softly land on the balls of your feet in a high plank position. Your body should form a straight line from your head to heels.
4. Elbows fall back towards your body as you lower your chest towards the ground, bringing your chest to meet the floor. Press back up and return to high plank.
5. Jump your feet up, landing outside your hands in a loaded squat position. Then drive through your legs to explode up, reaching arms overhead as you stand tall, returning to starting position.

Modification: Perform walking burpees, stepping your feet in and out of high plank rather than jumping.

How To Do Lateral Shuffles

1. Start in an athletic stance, feet hip-width apart and knees bent.
2. Perform two large shuffles to the right side of your mat. On the final shuffle, bend your knees, bringing your left hand down to tap the mat.
3. Then, perform two large shuffles to your left. On the final shuffle, tap down towards the mat with your right hand.