*NEW* Morning HIIT Start Guide
The 15 Min plan!
Jump start your day with a refreshing and quick workout in the morning. This plan was designed for days when you need a boost of energy without the time of a full gym session. Get a morning release, plus a full body burn in just 15 minutes to set the tone for your day. Versatile enough to do anywhere, follow this plan at home or even on vacation after a rough night out, to rebalance yourself and maintain routine through busy times.
Plan Summary:
Workout Duration: 15 min for 3-6 days/week
Program Duration: 5 weeks
Resistance: Light to Moderate. Most movements will use your body weight or light resistance like a kettlebell, pair of dumbbells, or resistance bands to complete 15-20 reps.
Tips: Kettlebell exercises can be replaced with a pair of dumbbells instead. Since this is a HIIT workout, be sure to have the interval sequence pre-set either with a timer watch or timer app like Interval Timer. Use a yoga mat for more comfort and safety during floor movements.
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Monday & Thursday
Full Body:
Warm-Up: 30 seconds for each exercise
Toe Touch March
Arm Swings
Butt Kicks
Jumping Jacks
180 Squat Jumps
Cycle 1: 30 seconds for each exercise
Banded Dumbbell Squats to Overhead Press
Banded Half Burpees
Knee Tuck Jumps
Rest 15 seconds
Repeat 1x
Cycle 2: 30 seconds for each exercise
Banded Kettlebell Alternating Lateral Lunges
Toe Touch Skaters
High Knees
Rest 15 seconds
Repeat 1x
Cycle 3: 30 seconds for each exercise
Push-Ups
Lateral Plank Walks
Mountain Climbers
Rest 15 seconds
Repeat 1x
Cooldown: Total 2 minutes
Toe Touch Stretch
Quad Stretch
Shoulder Stretch
Side Bend Stretch
Tuesday & Friday
Full Body:
Warm-Up: 30 seconds for each exercise
Jog in Place
Windmill Arm Circles
Lateral Leg Swings (Right Leg)
Lateral Leg Swings (Left Leg)
Plank Tuck Jumps
Cycle 1: 30 seconds for each exercise
Banded Dumbbell Squat to Curtsy Lunges
Forward Jump Squats with Back Shuffle
Burpees
Rest 15 seconds
Repeat 1x
Cycle 2: 30 seconds for each exercise
Dumbbell Alternating Reverse Lunges with Front Raise
Reverse Lunge to Knee-Up Hops (Right Leg)
Reverse Lunge to Knee-Up Hops (Left Leg)
Rest 15 seconds
Repeat 1x
Cycle 3: 30 seconds for each exercise
Bent Over Dumbbell Bicep Curls to Reverse Fly
High Plank to Pike Push-Ups
Kick Throughs
Rest 15 seconds
Repeat 1x
Cooldown: Total 2 minutes
Toe Touch Stretch
Quad Stretch
Shoulder Stretch
Side Bend Stretch
Wednesday & Saturday
Full Body:
Warm-Up: 30 seconds for each exercise
Jump Rope in Place
Forward Leg Swings (Right Leg)
Forward Leg Swings (Left Leg)
Alternating Lunges
Squat Jacks
Cycle 1: 30 seconds for each exercise
Kettlebell Frog Squats
Kettlebell Swings
Pop Squat Twists
Rest 15 seconds
Repeat 1x
Cycle 2: 30 seconds for each exercise
Kettlebell Bent Over Rows to Romanian Deadlift
Banded Squat Walk (Forward and Backward)
Jumping Lunges
Rest 15 seconds
Repeat 1x
Cycle 3: 30 seconds for each exercise
Dumbbell Sit-up to Russian Twists
Dumbbell Planks with Row
180 Burpees
Rest 15 seconds
Repeat 1x
Cooldown: Total 2 minutes
Toe Touch Stretch
Quad Stretch
Shoulder Stretch
Side Bend Stretch
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