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

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15m Beginners HIIT Workout

No Impact, No Noise, No Equipment

15m Beginners 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:

Squat and Reach:

Start with feet wider than shoulder width apart.

Toes point outwards by 30-45 degrees.

Push hips back and bend knees to squat.

Stop once your thighs are parallel to the floor.

Touch the floor with your hands.

Return to standing by pushing through the mid part of your foot.

Reach up high with your hands as you return to standing.

Extra: come up onto your tip toes to add a calf raise.


Shoulder Taps:

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

Raise one hand off the floor and tap your opposite shoulder.

Alternate sides each rep.


Slow Mountain Climbers:

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

Lift on foot off the floor and pull your knee towards your chest.

Return foot back to the starting position.

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:

Pulse Squat and Knee Drive:

Same starting position as before.

Stop once your thighs are parallel to the floor.

Pulse for 2-3 reps.

Return to standing by pushing through the mid part of your foot.


Press Up Shoulder Taps:

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

Complete one press up and then add the shoulder tap from the previous round.

Drop to your knees for the press ups if you are struggling.


Single Leg Mountain Climbers:

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

Lift on foot off the floor and pull your knee towards your chest.

Return foot back to the starting position.

Repeat using the same leg.

Change sides for the second round.


Complete all exercises for 30 seconds.

20 seconds rest between each exercise.

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

3.

Round 3:

Side to Side Squat:

Start with feet wider than shoulder width apart.

Toes point outwards by 30-45 degrees.

Push hips back and bend knees to squat.

Stop once your thighs are parallel to the floor.

Touch the floor with your hands.

Push off one side more as you return to standing and hop to the side.

Continue straight into the next squat and repeat hopping the opposite way.


Press Up and Reach:

Complete the press ups with the same set up as the previous round.

Now after each press up lift one hand and reach out in front of you.

Alternate sides each rep.


Fast Mountain Climbers:

Start in a press up position like previous rounds.

Complete the standard mountain climber but at a sprint speed.


Complete all exercises for 20 seconds.

20 seconds rest between each exercise.

Complete this round 1 time.

Workout Complete

For more beginners HIIT workouts for plus more advanced workouts check out my YouTube channel. I will be posting more content on my channel soon!


Or click here view all of our other posts.


Tags

Beginners, HIIT


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