15 minute HIIT full body workout (no equipment required)

Written by Sophie

This is a really simple-to-follow workout which can be done anywhere and just requires you and a timer (which we all have on our phones!)

I use cards from Workout Labs, so you can see the reference pics if you’re unsure of how to do certain moves…

*tips to make it even harder

Circuit 1 – 50 seconds on, 10 seconds off

One minute rest

Circuit 2 – 25 seconds on, 5 seconds off

  • Star jumps (aka jumping jacks)
  • Bodyweight Squat *make it a jumping/dynamic squat
  • Modified Press-up *make it a full press-up
  • Sit-up *make it a cross-fit sit-up (reference also below)
  • Donkey kicks (50 seconds on each side)
  • Side plank *raise the top leg, or do hip dips (50 seconds on each side)
  • Single leg glute bridge (25 seconds on each side)
  • Plank *alternate between elbows and hands

Once you have done the circuit twice, you may wish to add some  on to give yourself even more of a workout…here are some ideas:

  • Running – 20 seconds sprint, 40 seconds jog x 15 times
  • Skipping – 20 seconds on, 10 seconds off x 10 times
  • Swimming – 40 lengths – alternating between faster ‘sprint’ lengths and recovery
  • Cycling – 5km as fast as you can
  • Stairs – up and down a set of stairs in a park or even in your house – as fast as you can for 30 seconds and then coming down within 1 minute as recovery x 8 times

IMG_8779Cross-fit sit up: Make sure you touch the ground above your head and then swing your whole body up and over your feet so that you touch the ground in front of you.  This really makes your core work as you’re not able to rely on your hip flexors for support.