15-Minute HIIT (High-Intensity Interval Training): Short Bursts of Exercise Followed by Rest

HIIT workouts are incredibly effective for burning calories and improving fitness in a short amount of time. These intense, short bursts of exercise followed by rest periods keep your heart rate up and boost metabolism.

Equipment

• None (optional: exercise mat)

Preparation

Ensure you have enough space and wear supportive shoes. Keep water nearby and warm up before starting.

Routine

1. Sprint in Place

• Time: 30 seconds
• Rest: 30 seconds
• Illustration: Run in place as fast as possible.
• Benefits: Boosts cardiovascular fitness.

1. Jump Squats

• Time: 30 seconds
• Rest: 30 seconds
• Illustration: Perform a squat and then jump up explosively.
• Benefits: Builds leg strength and power.

1. Push-ups

• Time: 30 seconds
• Rest: 30 seconds
• Illustration: Perform push-ups at a quick pace.
• Benefits: Strengthens upper body.

1. Bicycle Crunches

• Time: 30 seconds
• Rest: 30 seconds
• Illustration: Lie on your back, alternate bringing each elbow to the opposite knee in a crunching motion.
• Benefits: Engages the core.

1. Burpees

• Time: 30 seconds
• Rest: 30 seconds
• Illustration: Perform full-body burpees quickly.
• Benefits: Full-body workout.