15 Minute At Home H.I.I.T. Workout

This quick 15 minute at home H.I.I.T. workout will get your heart pumping and help tone your muscles in your upper and lower body and your core. You can easily follow along anywhere, including in a small apartment or outside. With no equipment needed this is the perfect routine for you to get your workout done at home.

Workout Details:

  • 15 Minute At Home H.I.I.T. (High Intensity Interval Training)
  • 3 Rounds
  • 12 Exercises
  • 45 seconds ON / 15 seconds REST
  • No Equipment Needed
Woman doing side plank.

This is a great beginner or advanced full body at home H.I.I.T. workout used to tone muscles, burn calories, and lose fat. The body-weight exercises in this workout combine abs, legs, & your upper body. Tone your total body at home, with no equipment.

If you like this workout and want more at home H.I.I.T. workouts for the rest of your week, check out the Active Ontario H.I.I.T. Workouts page.

15 Minute At Home H.I.I.T. Workout Summary

Can’t see the workout? Click here to watch it on YouTube: https://youtu.be/i-pfWKvH0AY

We will start out with a warm up of High Knees and then move on to 3 Rounds of 12 Body Weight Exercises, which we will do for 45 Seconds ON and then take 15 seconds REST.

Warm Up

0:10 – High Knees


Round 1
0:19 – Rolling Planks
0:26 – Jump Squats
0:34 – Flutter Kick
0:42 – REST (1 Minute)

Round 2
0:52 – Reverse Lunges
1:00 – Mountain Climbers
1:08 – Squat Steps
1:16 – Hip Raises
1:24 – REST (1 Minute)

Round 3
1:32 – Squat Kicks
1:40 – Leg Circles
1:48 – Pushups
1:56 – V-Snaps

2:02 – No Pushup Burpees
2:10 – Workout Complete!

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More At Home Workouts from Active Ontario

If you liked this workout and want to see more, check these out:

At Home H.I.I.T. Workout – No Equipment Needed

6 Minute At Home Ab Workout