15-Minute Workout You Should Do Daily

Don't have the time to hit the gym daily or to go for a run at a nearby park? 

Check out this beginner-friendly, 15-minute HIIT routine that you can do at the park or even in the comforts of your home. We're sure it'll keep you feeling fresh throughout the day!

What is HIIT?

HIIT, or High-intensity Interval Training, is an exercise technique that works through fast, intense bursts of exercise, with short recovery periods. It’s considered more effective than cardio because the nature of movements in this exercise lets the body burn more fats in less time, and it’s an excellent way to improve stamina and endurance!

Need persuading? Here are 3 reasons to HIIT it.

  1. HIIT to save time – and money

HIIT workouts are short and can be done in 30 mins or less! As the entire workout is executed quickly, each variation requires as little time as 20 seconds. Plus, you can do a HIIT workout wherever you want – no gym membership required!

  1. You don’t need fancy equipment!

You don’t need weights or dumbbells to do a HIIT workout! This regime generally uses your body weight – just raise your heart rate and keep it there!

  1. HIIT is great for your heart and metabolism

HIIT improves cardiovascular fitness in healthy adults. It was also found to be more effective at improving blood vessel function and blood vessel health than a regular exercise session.

What You’ll Need:

  • Jump rope – Mind the length

Skipping helps with toning your muscles, and it burns more calories in comparison to running.

  • Comfortable workout clothes and shoes

You’re probably gonna sweat a lot so go for breathable fabrics, as they are good at wicking away moisture, to prevent chafing and to keep you comfortable.

  • Gloves

Protect your palms from forming callouses with trendy exercise gloves!

  • A sturdy chair or coffee table for triceps dips

You don’t need weights for nice-looking arms – just grab a sturdy chair or coffee table for this body-weight exercise!

  • Exercise mat for floor exercises

Exercise mats help to provide better traction and some cushioning while doing floor exercises, whether you’re in your room or in the park!

  • Water bottle

Staying hydrated is crucial during any form of exercise. Drinking lots of fluids help regulate your body’s temperature, lubricate your joints, and transport nutrients that give you energy. Water is obviously good but occasionally, you can also go for energy drinks during HIIT.

Let’s Begin!


Start with a dynamic warm-up!

Skip, or do as many jumping jacks as you can for 20 seconds, and rest for 10 seconds. Repeat this 3 times.

(Total time taken = 90sec)


Do each of these exercises as fast as you can, and as many as you can in 20 seconds, followed by a 10 second break. Repeat the sequence 3 times.

(Total time taken = 810 secs)


  • Train your abs (Knee Ups)

Knee Ups are great for engaging the entire abdominal region. Concentrate on flexing those abs throughout the movement – don't let your feet touch the ground!

  • Train your abs (Mountain Climbers)

This exercise engages muscles from the shoulders to core, and the quick knee dives ensures that you’re burning more calories in less time.


  • Train Your Chest and Arms (Push-ups on your knee or Planks)

Push ups are an excellent way to engage every major muscle in your body, such as your biceps, triceps, core muscles, deltoids, and lower body muscle groups. Holding in the plank position helps to work on your glutes and hamstrings, but also gives you better posture and balance.


  • Train Your Arms (Tricep Dips)

Shape up your arms with this body-weight exercise – keep your shoulders down as you lower and raise your body, try to keep tension off your elbow joints!

  • Train your Back and Core (Superman)

Lying face down on your exercise mat, raise your arms in front of you, as well as your legs and chest. Squeeze your lower back muscles and exhale as you do so! Try and hold your position for 20 seconds!


  • Train your Thighs and Legs (Jump Lunges)

Jump lunges are a great way to tone your calves and thighs, start standing with your feet staggered, one foot slightly in front of the other. Push off the ground and switch the position of your feet, landing in a basic lunge! Repeat as many times as you can in 20 seconds!


  • Train your Thighs and Bum (Jump Squats)

You’re gonna feel this in your quads! Stand with your feet shoulder-width apart and start by doing a regular squat. Engage your core and jump, landing as quietly as possible back in a squat!

  • Train your Bum (Skater Pylos)

This exercise works on your glutes and balance. Start in a small squat and jump sideways to the right, landing on your right leg – but don’t let your left leg touch the floor! Repeat with your left leg.


  • All Rounder (Burpee. Add a Pushup if you are brave!)

Burpees are excellent strength training exercises that engage your entire body. Begin in a standing position and drop to a squat with your palms on the ground. Kick your feet into a plant position, then return to the squat position, and back to the standing position. Do as many as you can in 20 seconds!

  • That concludes our 15 minute workout!

For the brave of heart:

Make your work out an ultimate challenge, and finish with an additional 3 sets of 1 minute planks!

Sound easy? Try our HIIT workout today! If you're not sure you'll stay on course, kick start your workout regime with gym classes at Anytime Fitness or Gymmbox, rebounding fitness classes at Bbounce Studio, or indulge in yoga classes at Real Yoga! Get started today!

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