Adorably Fit

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*NEW* Morning HIIT Start Guide

Dora Ulysse 
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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.

If you like this workout, please like, comment, and share below!

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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

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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

See this content in the original post

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

If you enjoyed this workout, don’t forget to like, comment, and share below!