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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:

Inchworm:

Start with feet shoulder width apart.

Walk your hands down your legs until they reach the floor.

You can have a slight bend at the knee to help.

Then walk your hands out into a press up position.

Reverse this action back to a standing position.


Crab Crawl Side to Side:

Start by sitting down with your feet flat on the floor and hands by your side.

Push up from your hands and feet so that your bum is off the floor.

Using your hands and feet move to your right for 2-3 steps.

Then change sides to move to the left for 2-3 steps.

Ensure your core muscles are engaged throughout.


Pulse Squat Knee Drive:

Stand with your feet just wider than shoulder width apart.

Toes should point out 30-45 degrees.

Push hips back and bend at the knees to lower into a squat.

Once your thighs are parallel to the floor pulse for 2-3 reps.

Squat up to standing and raise your knee up to touch your opposite elbow.

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:

Inchworm Jumps:

Complete the inchworm as before but stop as you reach the press up position.

From here jump your feet forward towards your hands.

Then stand up and step back to the starting position.

For an easier or lower impact version take a big step one foot at a time rather than jumping.


Crab Crawl Toe Tap:

Get into the same starting position for the crab crawls from round 1.

Walk to the left for 2-3 steps then raise your left leg straight in the air and tap your foot with your right hand.

Now walk to the right for 2-3 steps and raise your right leg and left hand.

Repeat alternating sides each time.


In Out Squats:

Start in a narrow squat stance so feet are just wider than hip width apart.

Squat down and hold at the bottom of the squat.

From here step out to create a wider stance one foot at a time.

Then step back in to the narrow squat stance.

After stepping out and back in squat up to standing and repeat.


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:

Inchworm Jump to Back Lunge:

Complete the inchworm jumps the same as before.

But now once you return to standing lunge back to the starting position.

To do this you need to push off from your front foot to allow you to move backwards.

Alternate which side you step back with for the lunge each rep.


Crab Crawl Double Toe Tap:

Exact same as the last round but now with an extra toe tap.

So once you have tapped your left foot with your right hand, place them back on the floor and then repeat the toe tap with your right foot and left hand.

Once you have completed both toe taps continue with the crab crawl.


In Out Squat Jump / Squat Jacks:

Start in a narrow squat stance with feet wider than hip width.

Lower into a squat until thighs are parallel to the floor.

Squat and jump up enough to allow you to move your feet into a wider stance.

Try to stay low and keep your back straight.

Continue straight into the next squat and then squat up and jump back to the narrower stance.


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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