15-Minute HIIT Cardio Workout | No Equipment

Try this heart pumping, fat burning, no equipment HIIT Cardio Workout! You can do these 10 bodyweight exercises anywhere. Simply press ‘play’ and follow along with this guided, 15-minute HIIT workout video.

*If you’re having trouble seeing the HIIT Cardio workout video, try turning off or pausing your ad-blocker. If you prefer, you can also view this 15-Minute HIIT Cardio Workout Video on YouTube here.

Previously seen on Nourish Move Love — we updated this post to to make it more user-friendly and share more information on the benefits of HIIT Cardio. 

Click Here to Jump to the 15 Minute HIIT Workout Instructions

Click Here to Jump to the Benefits of HIIT Cardio

I’m “HIIT-ing” you with another FULL LENGTH WORKOUT VIDEO.

This 15-Minute HIIT Workout might officially be my favorite no-equipment workouts on the blog.

You know those days when you’re already a little sore from strength training, but you still want to raise your heart rate and sweat? Do this HIIT Cardio Workout. 

Or when you’re traveling and need a quick, yet effective bodyweight workout? Do this HIIT Cardio Workout. 

Or those times when you don’t have access to cardio equipment but you want to start or finish your workout with a good, breathless cardio session? Do this HIIT Cardio Workout. 

Alternatively, if you’re looking for low impact version of this bodyweight workout, try this 15-Minute Low Impact HIIT Cardio Workout (it’s also a great pregnancy workout). 

No Equipment HIIT Cardio Workout

High intensity interval training (HIIT) is proven to be one of the most effective forms of exercise for burning calories in a short amount of time.

Which is why this HIIT cardio workout is only 15 minutes.

The perfect workout when you’re short on time.

This 15-minute HIIT workout also makes a great ‘burnout finisher’ if you tack it onto another workout.

Here are 3 ways I personally like to use this 15-Minute HIIT Cardio Workout:

  1. Do it as a stand-alone 15-minute HIIT workout when I’m short on time or traveling. 
  2. Do this 10-Minute Upper Body Workout; then finish with this 15-minute HIIT cardio workout (for a 25-minute strength and cardio workout).
  3. Do this 15-Minute HIIT workout; then add-on one of these ab workouts (for a 20-30 minute cardio and core no equipment workout).

No matter how you choose to do this 15-minute HIIT workout you’re sure to continue burning calories hours after your workout.

Bodyweight cardio exercise launcher plank

15-Minute HIIT Cardio Workout

This 15-minute HIIT workout pairs bodyweight strength exercises with HIIT cardio exercises to increase your cardiovascular endurance.

The result, a no-equipment and no-running cardio workout you can do at home to burn calories and improve heart health.

No Equipment Workout

No equipment necessary for these bodyweight cardio exercises.

HIIT Cardio Workout Instructions

Let me be your certified personal trainer for the day and follow along with this real-time HIIT Cardio workout video (at the top of this post).

I’ll coach you through all 10 bodyweight exercises providing form cues and motivation.

Alternatively, you can screenshot the 10 bodyweight exercises below and perform each exercises for 30 seconds.

You’ll move directly from a bodyweight strength exercise to a bodyweight HIIT cardio exercise; repeating all 10 exercises x 2 sets for a 15-minute HIIT workout. 

No equipment needed so you can do this 15-minute HIIT workout at home, the gym, or while traveling in a hotel room.

The workout starts with a short guided warm up, but if you need a longer warm up I suggest doing this 5-Minute Warm Up for At Home Workouts.

10 HIIT Cardio Exercises

  1. Three Legged Down Dog Knee to Elbow 
  2. Mountain Climbers
  3. Reverse Lunge + Cross Body Crunch
  4. Lunge Jumps
  5. Air Squat + Calf Raise
  6. High Knees
  7. Sumo Squat Heel Peddle
  8. Sumo Drop Squat + 2 Punches
  9. Plank Launcher Push Ups
  10. Speed Skaters

Repeat all 10 bodyweight exercises x 2 sets; taking a 30-60 second rest between sets.

Watch the full, 15-Minute HIIT Workout Video at the top of this post for a demonstration of each exercise.

Bodyweight HIIT Cardio Exercises 

HIIT Cardio FAQs

My inbox and DMs are full of questions about exercise routines, exercise modifications, weight loss, fat loss, and muscle gain.

So I’m using this post to answer questions I’m frequently asked about HIIT Cardio. A key component to any workout program.

What is HIIT?

HIIT, or High-Intensity Interval Training is a style of workout that combines short, intense intervals of ‘work’ with short rest periods. The work to rest ratio is what makes HIIT workouts so challenge. 

The idea is that you work at your ‘all-out’ pace for short periods of time (in this workout, it’s 30 second intervals) and then catch your breath before going ‘all-out’ again.

What are the benefits of HIIT?

HIIT is a great workout for all fitness levels because it’s efficient! HIIT is a quick and sweaty alternative to longer, steady-state cardio (see more on that in the next question). So benefit one is time-saved!

According to the American Council on Exercise HIIT workouts are also great for:

  • Burning calories (both during and after the HIIT workout)
  • Increasing endurance
  • Building muscle definition

How is HIIT different from cardio?

HIIT is a form of cardio training that tends to use multi-functional exercises, like squats and plyometrics, to quickly raise your heart rate. 

HIIT is different than steady-state cardio which is more like a longer, slower paced run.

To compare the two, think of steady state cardio as a run next to a friend where you can hold a conversation as you run. On the contrary, HIIT is short, intense bursts of work that make you breathless, and there’s no talking to a friend during these; just trying to catch your breath.

How often should I do HIIT?

HIIT workouts are high intensity by nature — that’s part of the appeal!

That also means you need to give your body time to recover between HIIT cardio workout sessions. Most trainers recommend doing HIIT workouts no more than 2-3 times a week (American Council on Exercise). 

How long should a HIIT workout be?

There’s no exact science, but my philosophy is that if you’re doing more than 30 minutes, that means you’re not going ‘hard enough’ for it to truly be considered a HIIT workout.

HIIT is high intensity exercise, which means that you should be giving the workout your all — and that’s not sustainable to do for extended periods of time.

I prefer HIIT workouts around 10-15 minutes. Or I’ll do a 30-minute HIIT workout if it combines strength training with HIIT exercises.

Pin this 15-Minute HIIT Cardio Workout

15-Minute HIIT Workout

More No Equipment HIIT Workouts

30 Minute HIIT Home Workout, No Equipment

10-Minute HIIT Workout, No Equipment

15-Minute Low Impact HIIT Cardio Workout, No Equipment prenatal and pregnancy-friendly

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6 comments
  1. Firstly thanks for your amazing HIIT workout video. If this routine is followed by a good result in 15 minutes then it will become a magician.

    • Emily! Thank you so much for giving this workout a try! It’s personally a new favorite of mine as well! Love that you knocked it out twice for a 30 minute workout — NICE WORK! It’s a good one. Thanks so much for giving it a try and I hope you come back to try the other full-length workout videos on the blog! -Lindsey

    • Nicole! Thanks for giving this workout (and other workouts on the blog) a try! Yes, the full length video is always a motivator! I hope you come back and do it again! Nice work! -Lindsey