15 Minute HIIT Workout

What if I could tell you that you could burn the same calories you would burn working out for 30 minutes in only 15 minutes?  This is NOT one of those infomercials, it is the real deal. 

I have always been a runner my entire life.  I ran cross country and track in high school and I also ran in college.  When I graduated college I no longer had a coach to tell me what my workouts were.  I loved running, but I knew that I needed to challenge my muscles in different ways.  I’ve always been the same weight,  but never toned.  I have never been biggest weight lifter, but I still lift because it is very important for your bones and building lean muscle.  I wanted to find a workout that built muscle, but was a little more upbeat.   I have tried just about every workout there is, and by far, HITT workouts had the best results.  I have been doing HIIT workouts for over a year now and I can run a mile faster than what I did in high school.  I have notived that I can jump higher, do more pushups, and work harder in my other workouts.


So what the heck is HIIT workout? HIIT (High Intensity Interval Training) is a type of cardio /strength workout that has short periods of maximum effort followed by short periods of rest.  Typically HIIT workouts are shorter so that you can give 100% effort the entire time.  Because you are going 100% you are pushing your heart rate which means more calories burn that an average cardio workout.  HIIT workouts make your muscle lean and strong.  They are only meant to be done 2-3 times per week.  (While mixing in your regular workout routine in between) After several weeks you will start to know the difference in your breathing.  For those of you that hate long workouts on a treadmill or elliptical or simply do not have the time to workout – this HIIT workout is for you.  HIIT workouts give you fast and positive results. 

So I took my favorite moves and put them into a 15 minute leg HIIT workout.  This workout works more than just your legs, but it targets your legs.  What I love most about this workout is that there are HIGH AND LOW OPTIONS!!! This means that anyone, and I mean ANYONE can do this workout.  I recommend starting out with the low options and make it a goal to get to the high ones.  When I started doing this workout, I had to do all of the low options.  

My biggest piece of advice is to stick with it! It may take 12 weeks for you to see a difference.  As you set more goals in this workout, you will notice in your other workouts that you will be running faster and lifting more weight.  I love HIIT because it works both your cardio and strength .However, this workout is not meant to replace strength training.  

I broke this workout into FIVE ROUNDS.  Each round you are going to keep on doing the moves until the time is up. I provided video clips to show both options (the high option is done first in each video followed by the low option)


  • DO NOT do this if you are pregnant
  • QUALITY over quantity ( do better reps versus more reps – watch your form)
  • Go hard when you are supposed to and REST when you are supposed to
  • DO NOT replace this with weightlifting
  • TAKE THE OPTION THAT SUITS YOU!!! I started out with all low options and worked my way up to the higher options
  • Be patient! You won’t see a difference right away, this may take up to 12 weeks.
  • Play music and have fun! This is awful with no music haha.

So gear up, and enjoy the next 15 minutes!

What you’ll need:

  • timer (watch, phone, or computer)
  • mat
  • water

 15 Minute Leg HIIT Workout

ROUND ONE: 1 minute 30 seconds

  1. Step Back lunges – 10 each leg
  2. High Option: High Knees  –  LOW option: march in place – 20 each leg

REST: 30 seconds

ROUND TWO: 3 minutes – 10 reps each (Left + Right = one rep)

  1. High option: Squat jumps  (touch opposite foot when landing) LOW option: Regular squat without jump
  2. Mountain climbers
  3. High Option: Skaters  – LOW option: cross step back lunges

REST: 1 minute

ROUND THREE 3 minutes –  10 reps each

  • High Option: Jumping Lunges –  Low option:  step back lunge
  • High Option: Suitcase crunches (10) Low option: Regular crunches
  • High Option: Burpees with jump Low Option: walk out the burpees

REST: 1 minute

ROUND FOUR: 1 minute 30 seconds – 10 reps each

  • High Option: Burpees with jump Low Option: walk out the burpees
  • High Option: push-ups Low Option:  knees on ground when doing push-ups

REST: 1 minute

ROUND FIVE: 1 Minute

  • High Option: Walking Plank Low Option take out the walk and do standing plank

REST: 1 Minutes

COOL DOWN: 1 Minute – 20 Reps each

  • High Option: High Knees  –  LOW option: march in place – 20 each leg
  • Butt Kicks (20 each leg)



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