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

Short on time? Sweat and strengthen with this efficient no equipment, no repeat, 15-Minute HIIT Workout. Including 16 of the best bodyweight HIIT exercises; combined in one quick, high-intensity workout. Each circuit includes a bodyweight strength exercise and a power plyometric exercise to get your heart rate up, burn calories and blast fat.

Break a sweat, burn calories and improve cardiovascular health with this quick and intense 15-Minute HIIT Workout.

HIIT cardio workouts are known for being one of the most effective ways get a sweaty, effective workout when you have limited time. Short bursts of intensity are combined with brief periods of rest to keep your heart rate elevated for the entire workout.

Today’s workout is made up of eight high intensity full body circuits. Each circuit starts with a bodyweight strength training exercise, then adds on a powerful plyometric exercise.

This combination of strength and explosive power is one of the most efficient ways to train on-the-go, no equipment needed.

Bonus: this no-repeat workout format is a fun way to keep your mind engaged. Focus on pushing yourself to max effort during each timed interval: you only have to do each move once!

two women performing a squat as part of 15 minute hiit workout

15 Minute HIIT Workout FAQs

What Are The Benefits of HIIT?

HIIT workouts are known for burning more calories than traditional steady-state cardio (such as jogging) in less time. These quick, high intensity interval training workouts are extremely efficient at burning calories, improving heart health, and improving endurance, all in under 20 minutes.

Is 15 Minutes of Working Out Enough to Lose Weight?

The key to an effective short workout is to focus on compound movements that engage multiple muscle groups and elevate your heart rate. Efficient 15-minute workouts remove many of the common barriers people have to working out, such as a lack of time, energy or motivation. This can support overall fitness and weight loss goals.

Can Beginners Do HIIT Workouts?

Although HIIT Workouts are known for their intensity, there are many options to scale the exercises up or down for any fitness level. For example, a beginner HIIT workout will focus on low impact cardio exercises to get the heart rate up without causing joint pain. While a more advanced HIIT Cardio Workout may add explosive movements like jumping.

two women performing squat jumps as part of 15 minute hiit workout

15-Minute HIIT Workout

Build strength, burn calories and improve general fitness with this 15-minute HIIT workout at home.

I suggest incorporating full body workouts like this one to your home workout plan 1-2 times per week to build muscle and increase endurance.

Workout Equipment:

No Equipment. Perform each exercise with just your body weight.

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two women performing a sit up and punch as part of 15 minute hiit workout

Workout Instructions:

Follow along with the guided 15-Minute HIIT Workout on Youtubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Circuits (1 strength exercise and 1 power exercise per circuit)
  • Timed Intervals (30 seconds work, 10 seconds rest)
  • Repeat All 8 Circuits x1 Set (No Repeats)

Workout Outline


  1. Strength: Air Squats
  2. Power: Wide/Narrow Squat Jumps


  1. Strength: Push Up and Knee Drive
  2. Power: Burpees


  1. Strength: Step Back Lunges
  2. Power: Lunge Jumps


  1. Strength: Inchworm Walk Out and Shoulder Reaches
  2. Power: Mountain Climbers


  1. Strength: Lateral Lunges
  2. Power: Lateral Shuffle


  1. Strength: V-Sit Punches
  2. Power: Alternating Prisoner Get Up and Single Leg Bound


  1. Strength: Squat Pulses
  2. Power: Jumping Jack and Squat Jack


  1. Strength: Knee Tap and Toe Touch
  2. Power: Bicycle Crunches
two women performing a lunge knee drive as part of 15 minute hiit workout

Prefer to Watch On YouTube?

youtube icon HIIT Workout

5 HIIT Exercises

Wide-Narrow Squat Jumps

Targets: The glutes (outer gluteus medius), quads, inner thighs, hamstrings, hips and calves.

two women performing squat jumps as part of 15 minute hiit workout

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.

Push Up and Knee Drive

Targets: Arms, chest, shoulders, triceps, back, biceps, abs and core.

two women performing a push up and knee drive as part of 15 minute hiit workout

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.

Lunge Jumps

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

two women performing lunge jumps as part of 15 minute hiit workout

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.


Targets: Upper body (chest, arms, back, shoulders), lower body (legs, glutes, hips) and core.

A true full body HIIT exercise to build strength and endurance in every major muscle group.

two women performing burpees as part of 15 minute hiit workout

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.

Lateral Shuffle

Targets: Calves, glutes, quads, hamstrings, hip flexors and core.

A great side-to-side movement that increases coordination, agility and raises your heart rate.

two women performing lateral shuffles as part of 15 min hiit workout

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.

Pin This Workout: 15-Minute HIIT Workout

woman performing lunge jumps as part of 15 minute hiit workout

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    • Sam! How did the 15 minute AMRAP post-run go? I hope you loved it; perfect to tac onto any run!

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  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!