15-Minute Body-Weight HIIT Workout

Shane Barnard, JD
by Shane Barnard, JD
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15-Minute Body-Weight HIIT Workout

Try this quick and effective body-weight high-intensity interval training routine whenever you are short on time but want a great workout with no equipment needed. Dynamic body-weight exercises (think: pull-ups, push-ups, lunges) help develop functional strength and recruit more muscles to perform the movement compared with an exercise like a bicep curl. This is a great way to gain incredible health benefits in a short period of time.

Note: This exercise routine is challenging. Those brand-new to higher-intensity exercise should consult with their doctors before beginning this type of program.

Start by warming up with rehearsal moves that mimic your workout. Try 5–8 reps of each of the following: squats, lateral lunges, reverse lunges, torso rotations and arm circles.

Set an interval timer (I use the Tabata Pro app) for 15 seconds of work and 15 seconds of recovery. After you’re warmed up, start with one set of each of the exercises listed below, then work your way up to completing 3–4 rounds of the entire sequence. Complete each interval at your intensity, pace and best effort. High intensity does not need to be high-impact, so always listen to your body, and do the best workout for you.

Body-Weight HIIT Routine

1. Jog/Sprints or High Knees
2. Jumping Jacks
3. Speed Skaters
4. Jump Squats
5. Scissor Feet/Split Lunge
6. Quick Feet
7. Burpees

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at BooyaFitness.com.


8 responses to “15-Minute Body-Weight HIIT Workout”

  1. Avatar Christy says:

    Thanks for showing all the variations! I’m new to this type of exercise and don’t always know how to adjust it. I really appreciate that you made it accessible to everyone!

    • Avatar Shane Barnard says:

      Christy, I am SO GLAD to hear this is working for you! Keep at it and let me know how it goes!

  2. Avatar Ginger Garcia says:

    I do these exercises but don’t know how to log them

  3. Avatar darchoarse 82 says:

    Why can’t we properly log these in or crossfit program I’m in?

  4. Avatar darchoarse 82 says:

    A lot of these you can’t log it in- frustrating!
    I have been using HIIT workout from the blogs on here but can’t log them. Please add them into the app! That includes exercises from the blogs, crossfit, Orangetheory, HIIT, stretching and breathing techniques for yoga and prior to your workout.?

  5. Avatar Sherry L. Kirton says:

    The video does a great job of explaining sets and reps as rounds. Do all of the exercises in the list for one round. Then repeat the list for as many rounds as you can do today.

    15 sec. work as hard as you are able, then rest 15 sec. before going to the next exercise.

    Hearing others mention sets and reps was always confusing: they sound like the same thing if they aren’t explained well. Now I know how to set my timer and the different ways I can adapt my ratio of work:rest to best suit my abilities.
    Thank you!

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