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15m Challenging HIIT Workout: No Impact, No Noise, No Equipment

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15m Challenging HIIT Workout

No Impact, No Noise, No Equipment

15m Challenging HIIT Workout Overview:

There are 3 rounds, each round gets progressively more challenging but you will be exercising for a shorter duration. As duration of exercise decreases you need to make up for this by increasing the overall intensity.


Exercise Descriptions:

1.

Round 1:

Shuffle Squat:

Start with feet shoulder width apart with feet pointing out 30-45 degrees.

Lower into a squat by pushing hips back and bending at the knees.

Squat until your thighs are parallel to the floor.

As you squat back up take two steps to the side and complete another squat.


Sprinter Lunge:

Start by lunging back with your left foot then bring your hands down to the in line with your front foot.

This should replicate a sprinters starting position.

From here push up from your right leg, fully straighten your leg to a standing position.

While doing this drive your left knee to your chest as if you were about to start running.

Repeat on the same side.


Alternating Bird Dog:

Start in a box position with hands and knees on the floor.

Your hands should be flat on the floor directly under your shoulders.

Lift your right hand up and reach out in front of you.

At the same time left your left leg and straighten it out behind you.

Tense your glutes and core muscles while doing so.

Alternate sides each rep.


Complete all exercises for 40 seconds.

20 seconds rest between each exercise.

Repeat this round twice before resting for 60s and moving to round 2.

2.

Round 2:

Shuffle to Pivot Squat:

Complete the squat the same as before.

Now step out to the side and pivot on your planted foot to turn and face the side.

Then complete a squat, reverse the action and repeat facing the opposite direction.


Press Up to Squat Hold:

Start in a press up position with hands underneath your shoulders.

From here complete a press up having your elbows create an arrow shape with your body and not a T shape.

As you complete the press up take a big step bringing your feet close to the outside of your hands.

Do this with both feet then raise your hands off the floor to bring yourself to a squat position.

From here place your hands back on the floor, step back and repeat starting from the press up.


Bird Dog Crunches:

Start in a box position with hands and knees on the floor.

Your hands should be flat on the floor directly under your shoulders.

Lift your right hand up and reach out in front of you.

At the same time left your left leg and straighten it out behind you.

Then complete a crunch bringing your elbow and knee together.

Tense your glutes and core muscles while doing so.


Complete all exercises for 30 seconds.

20 seconds rest between each exercise.

Repeat this round twice before resting for 60s and moving to the next round.

3.

Round 3:

Low Pivot Squat:

Complete a squat the same as before but now stay low the whole time.

From the bottom of each squat pivot to the side then pulse lower.

Pivot back, pulse then pivot to the opposite side.


No Impact Surfer Popups:

Start by lying flat on the floor with your hands in a staggered position.

Right hand by your shoulder with your left hand next to your stomach.

Push up and step forward with your right foot to turn and face your left hand.

Continue the movement until you reach a squat position.

From here reverse the action then repeat on the opposite side. 


Press Up to Bird Dog:

Start in a press up position, you can do this from your knees to make it easier.

Your hands should be flat on the floor directly under your shoulders.

Complete a press up again making sure your elbows are tucked close to your body.

As you push back up left your right hand and left leg up to complete the bird dog movement.



Complete all exercises for 20 seconds.

20 seconds rest between each exercise.

Complete this round 1 time.

Workout Complete

For more challenging HIIT workouts, Tabata and core workouts check out my YouTube channel.


Or click here view all of our other posts.


Tags

Advanced, HIIT


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