15 Minute HIIT Workout at Home

 

Here's a quick and effective 15-minute HIIT workout you can do at home:

Warm-Up (2 minutes):

• Jog in place: 1 minute
• Arm circles: 30 seconds forward, 30 seconds backward

Workout (12 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit 3 times.

1. Jumping Jacks: Start with your feet together and arms by your sides. Jump up, spreading your legs and arms out to the sides, then return to the starting position.
2. 
   
3. Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your body by bending your knees, keeping your back straight, and squat down as low as you can comfortably go. Push through your heels to return to the starting position.
4. 
   
5. Push-Ups: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up to the starting position.
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7. Mountain Climbers: Start in a plank position. Alternately bring your knees towards your chest, keeping your core engaged and your back flat.
8. Bicycle Crunches: Lie on your back with your hands behind your head. Lift your shoulder blades off the floor and bring your right elbow towards your left knee while straightening your right leg.
9. 
   
10. Switch sides, bringing your left elbow towards your right knee while straightening your left leg, and continue alternating.
11. 
    
12. Burpees: From a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, do a push-up, then jump your feet forward towards your hands and explode up into a jump.

Cool Down (1 minute):

• Hamstring Stretch: Sit on the floor with one leg extended and the other bent, foot against your inner thigh. Lean forward from your hips, reaching towards your toes. Hold for 20 seconds, then switch legs.
• Quad Stretch: Stand tall and bend one knee, bringing your heel towards your buttocks. Hold onto your ankle with one hand and gently pull your heel towards your glutes. Hold for 20 seconds, then switch legs.
• Shoulder Stretch: Extend one arm across your body and use your opposite hand to gently pull your arm towards your chest. Hold for 20 seconds, then switch arms.
• Deep Breathing: Finish with some deep breathing exercises to help bring your heart rate down and promote relaxation.

Remember to listen to your body, modify exercises as needed, and focus on maintaining good form throughout the workout.