FULL WORKOUT VIDEO: 15-Minute HIIT Cardio Workout

Ever wondered if you could actually get a good workout in 15 minutes?! Then you haven’t tried this heart pumping, calorie burning, 15-minute HIIT Cardio Workout Video. You don’t need any equipment, just your bodyweight and 15-minutes — hit play, and let’s see what we can accomplish in 15-minutes!

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 30-Minute Leg Workout Video on YouTube here.

I’m “HIIT-ing” you with another FULL LENGTH WORKOUT VIDEO. Full-length, follow along workout videos have been the most requested content readers want to see on the blog, and I’m doing my best to deliver.

I have to say this 15-Minute HIIT Cardio Workout Video might officially be my new favorite bodyweight workout 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?

Or when you’re traveling and need a quick, yet effective bodyweight 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?

Well this 15-Minute HIIT Cardio Workout is the answer to all of the above! 

15 Minute Workout | HIIT | Cardio Workout | No-Running Cardio | Speed Skaters

High intensity interval training {HIIT} is proven to be one of the most effective forms of exercise for burning maximum calories in a short amount of time. Hence why it’s my go-to if I’m short on time. Also a great ‘finisher’ at the end of a strength-based workout to help you burn calories hours after your workout.

HIIT Cardio FAQs

My inbox and DMs are full of questions about exercise routines, modifications, and the like.

I love filming these full length, audio-supported workout videos because they give me the chance to talk through the moves with you, rather than trying to demonstrate it in a 2-dimensional picture! That being said, here are some common questions I get asked about HIIT Cardio.

  1. 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 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 doing it again.
  2. What are the benefits of HIIT? HIIT is all about efficiency! It’s a quick and sweaty alternative to longer, steady-state cardio {see more on that in the next question}. One of the most obvious benefits of HIIT is time saved! However, HIIT is also great for burning calories {both during and after the workout}, increasing endurance, and increase muscle definition {American Council on Exercise}.
  3. How is HIIT different from cardio? HIIT is a form of cardio training! It’s different than steady-state cardio {longer, slower paced run} and tends to use multi-functional moves {like squats and plyometrics, jumping} in rapid progression to get your heart rate up quickly! 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.
  4. How often should I do HIIT? HIIT workouts are intense — that’s part of the appeal! That also means you need to give your body time to recover between sessions. Most trainers recommend no more than 2-3 HIIT sessions per week {American Council on Exercise}.

The Workout: 15-Minute HIIT Cardio Workout Video

Use the workout video above to follow along with this 15-Minute HIIT Cardio Circuit in real time. I’ll coach you through each exercise and sweat alongside you. Or you can screenshot the exercise list below to guide you.

15 Minute HIIT Cardio Workout | At Home HIIT Workout | No-Running Cardio | At Home Cardio Workout

This 15-minute, high intensity interval cardio workout is sure to push your heart rate and maximize calorie burn.

You’ll perform each bodyweight exercises for 30 seconds. Moving directly from one, higher intensity cardio exercise to one slower exercise to keep your heart pumping the entire 15 minutes.

You can do this in your living room, hotel room, or gym. No equipment required.

1-2 Minute Dynamic Warm-Up

  1. Down Dog Knee to Elbow
  2. Mountain Climbers
  3. 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. Launcher Push Up
  10. Speed Skaters

Repeat x2 sets, and rest for 30 seconds between sets.

Cool Down + Stretch 

See the full, 15-Minute HIIT Workout Video above which demonstrates each exercise and proper form.

If you prefer printable workouts over this follow-along video style — check out this popular HIIT Workout for Women20-Minute Kettlebell Cardio Workout, or this Cardio Barre Workout!

Wearing Fabletics High Impact Sports Bra + High Waisted Leggings

Fabletics | High Impact Sports Bra | High Waisted Leggings

Pin this 15-Minute HIIT Cardio Workout

15 Minute HIIT Workout | No Running Cardio Workout | At Home Cardio Workout | Bodyweight Cardio

15 Minute HIIT Workout | HIIT Workout Video | Cardio | At Home Cardio Workout

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

  2. so good. I have enjoyed all of your workouts but have to say I am much more easily motivated with a video! thank you

    • 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