15-minute full-body HIIT workout will burn a lot of calories

Are you looking for a quick and effective workout that will get your heart pumping and your muscles burning? Look no further than a 15 minute HIIT workout. HIIT, or high-intensity interval training, is a popular form of exercise that involves short bursts of intense activity followed by brief periods of rest.

This type of workout has been proven to be more effective at burning calories and improving cardiovascular health than traditional steady-state cardio. In this article, we’ll break down the benefits of a 15 minute HIIT workout and provide a sample routine that you can do at home.

How Many Calories Does a 15 Minute HIIT Workout Burn?

The number of calories burned during a 15 minute HIIT workout will vary depending on your weight, intensity level, and the specific exercises you do. On average, a 15 minute HIIT workout can burn anywhere from 150-250 calories. This is significantly more than the 100-150 calories burned during a 15 minute steady-state cardio workout.

Tips for a Successful 15 Minute HIIT Workout

  • Warm up before starting your workout to prevent injury.
  • Choose exercises that work multiple muscle groups for maximum efficiency.
  • Push yourself during the intense intervals, but listen to your body and take breaks when needed.
  • Stay hydrated throughout your workout.
  • Cool down and stretch after your workout to prevent muscle soreness.

Quick 15 Minute HIIT Workout for Rapid Calorie Burn

Here is a sample 15 minute HIIT workout that you can do at home. This workout consists of 5 exercises, each performed for 45 seconds with a 15 second rest in between. Repeat the circuit 3 times for a total of 15 minutes.

1. Sumo Explosive Squats

Quick 15 Minute HIIT Workout for Rapid Calorie Burn

Imagine you’re a sumo wrestler, placing your feet shoulder-width apart and facing outward. With your torso straight, push yourself with your feet facing outward. You have to push with your quadriceps and then jump. As mentioned above, perform up to 12 repetitions.

2. T-Plank

Quick 15 Minute HIIT Workout for Rapid Calorie Burn

Position your body as if doing push-ups on the floor. Place your toes on the floor and your wrists flexed below your shoulders. Extend your right arm parallel to the floor and let it hang in the air for about 10 seconds. Concentrate on the upper back muscles. Repeat the same movement with your left arm. Note that both movements are 1 repetition. In this case, you only need to do a total of 3 repetitions.

3. Push-up touching opposite shoulder

Quick 15 Minute HIIT Workout for Rapid Calorie Burn

As if doing push-ups with your arms stretched out, lower your chest for 3 seconds and quickly come back up. As you come up, touch your right hand to your left shoulder. Then lower your chest again as if you were doing a normal push-up. Do the same with your right hand touching your left shoulder. Perform 12 repetitions.

4. Power Thrust

15-minute full-body HIIT workout will burn a lot of calories

Get into position by squatting and placing your hands on the floor under your shoulders. Then jump your feet back and stand as if doing push-ups. Return to the same position as before and jump up, extending your hands to place yourself on the floor and return to the starting position. Repeat for 12 repetitions.

5. Lateral Lunge

15-minute full-body HIIT workout will burn a lot of calories

In a semi-squat position and slightly bent over, make an explosive jump up and to the right. Land softly on the floor and repeat the same movement to the left. As in the previous exercise, both movements are 1 rep. Perform a total of 12 repetitions.

6. Mountain climber

15-minute full-body HIIT workout will burn a lot of calories

Place your elbows under your shoulders like a plank and flex your toes. Shrug your hips and bring your right knee forward. Return to starting position and repeat with left knee. Both movements count as 1 repetition, so do the same until you reach 12 repetitions.

7. Tuck Jump

15-minute full-body HIIT workout will burn a lot of calories

Stand with heels shoulder-width apart and feet slightly outward. Half-bend your knees and place your arms across your chest or outward. Your hips should be behind you as you lower into the squat. Once in position, jump up as high as you can, bending your knees toward your chest and bringing your heels toward your buttocks. Land gently on the floor and repeat until you have completed all 12 repetitions.

Summary of HIIT training

  • Use of a foam roller or fitness ball (5 minutes)
  • Warm-up (5 minutes)
  • Sumo Explosive Squat (12 repetitions)
  • Push-up touching the opposite shoulder (12 reps)
  • Power Thrust (12 reps)
  • Mountain Climbers (12 reps)
  • Lateral Lunges (12 reps)
  • T Push-ups (sets of 3 repetitions)
  • Track Jump (12 reps)

As I mentioned earlier, when you finish each round of 7 exercises, start over until you’ve completed the full 15 minutes. If necessary, rest for 30 seconds at the end of each round.

A 15 minute HIIT workout is a quick and effective way to burn calories, improve cardiovascular health, and build strength. With no equipment needed, it can be done anywhere and is perfect for those with busy schedules. Give the sample workout a try and see the results for yourself. Remember to always listen to your body and modify exercises as needed. Happy sweating!

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