Keep up with your fitness goals no matter where you are with this 15 minute anywhere high intensity workout! No equipment needed!
Whether you workout on the regular or are just getting started, you can do this quick 15 minute anywhere workout to get your blood pumping and sweat dripping! Don’t let the short workout time fool you, this workout is intense!
The intensity at which you do this workout will depend on your current fitness level and what your goals are! There are simple ways to modify this workout to fit a beginner or an elite athlete! You just have to be willing to know your body and when it’s ok to dial it down or push to your limits!
With quick high intensity workouts, the reason they can be quick and so effective is that you are expected to workout at your highest intensity (like the name suggests). Remember as I said above, your highest intensity may be different than someone else’s. No comparisons here! Just remember when you are performing these moves, ask yourself “Am I working at my maximum effort?” If the answer is yes, you are going to get the maximum benefits. If the answer is no, remember you can always push at a higher intensity next time!
To be able to execute this high intensity workout anywhere, you will need a timer. I use the IntervalTimer app on my phone and set up a 20/10 timer I use all the time. To set up the timer for this workout you will want an interval cycle of 6 sets, high of 20 seconds and low of 10 seconds. You will want to repeat this, with a number of cycles as 5. This will get you a 15 minute high intensity workout!
15 Mintue Anywhere High Intensity Workout
Jump squats – start with your feet hips distance. Sit back (like you are going to sit in a chair) keeping your weight in your heels, shoulders back and core engaged. Explode up, using your arms to help if needed to a vertical jump. Land lightly back in your squat position. Repeat for 20 seconds.
Heismans – you will be rebounding from left to right. Start by moving to the left, with your left foot on the ground and your right knee in the air. Lower your right knee as you start moving to the right. Take 2 steps and land on our right foot, left knee in the air. I usually repeat to myself, “Knee, middle, middle, Knee” which keeps me actively moving through this exercise. Repeat 20 seconds.
Star jumps – these will really get your heart rate going! Start in a low squat, trying to touch your bottom to your heels while still maintaining an upright position in your upper body (someone should still be able to read your shirt). From here, explode up, extending your arms and legs out to form a star shape with your body. Similar to jump squats, you want to be sure you land lightly. Repeat 20 seconds.
Spider climbers – start in a plank position. Making sure your hands are directly under your shoulders, core engaged, bottom in line with your shoulders (not up in the air). From here move your left knee up towards your left elbow, while staying in the plank position. Bring your foot back to starting and move your right knee to the right elbow. Continue back to plank. Repeat 20 seconds.
High knees – you can take these at whatever level you are most comfortable. Start standing, shoulders back, core engaged. Pull your left knee up towards your hips quickly, change legs and repeat on the other side. Continue for 20 seconds. If you cannot do this comfortably because of knee issues, take the bounce out of this, verses simply jogging in place.
Star crunches – these really work your obliques and lower abs. Start laying on your back, arms and legs extended wide (so you look like a star on the ground). Lift your right arm and left leg up towards each other at the same time, trying to get as much of your low back off the floor as possible. Maintain a flat back (don’t round too much). Lie back to starting position and change to your left arm and right foot. Continue for 20 seconds.
To get the full explanation and demonstration of this 15 minute anywhere high intensity workout check out the video here:
Remember that you can take 15 minute anywhere high intensity workout at whatever level feels comfortable for you? It’s also important to engage in strength training at least 2 times a week. Check out this awesome total body workout and this lower body exercise burn out for some great ideas on how to build muscle and burn fat! Remember that exercise is only part of the fat loss equation! What you eat and when is really important as well!