15 Minute HIIT Total Body Workout

I was going to release this post tomorrow, but I like the idea of Fitness Friday. Let’s roll with it, shall we?
Are you pressed for time?

I’ve been loving Kettlebells lately, but the workouts do take 30-40mins. Don’t have 30-40mins to complete my Kettlebell Total Body “Torch” Workout? Well you’re in luck!

I covered a spin/flex combo class last week and designed this HIIT/ Circuit training workout. It targets everything, just like the kettlebell total body torch – shoulders, back, triceps, lower body, abs, you name it. Difference is, this workout is only 13-15 minutes and it will get your heart-rate pumpin’ – promise!

Feel free to pair this HIIT workout with a 30-minutes cardio session or even a yoga segment post workout. IF YOU want, you can repeat 2-3 more times. Obviously that would increase your time, but know it’s an option if you have the time.

For this workout, I used 10lbs weights, but feel free to use what is challenging for YOU. Now grab a timer (like the HIIT Timer app, Gym Boss, etc.) and go! —>

Warm-up: Warm up for 3-5 mins either with jumping jacks, jogging in place, cardio machine – you get the idea.

Perform each exercise, in each round for 30seconds then rest 10seconds in between. Repeat for each round.

Round One

  • Shoulder Press
  • Upright Row
  • Alternating Lateral Flies
  • Tricep Extension

Cardio “Burst” – Push-ups for 45 Secs.

Round Two

  • Deadlifts (Sumo or Straight Legged)
  • Bicep Curls
  • Weighted Lunge (Right Side)
  • Weighted Lunge (Left Side)

Cardio “Burst” – Mountain Climbers for 45 Secs.

Round Three

  • Dolphin Plank w/ Leg Lifts
  • Dolphin Plank (Hold)
  • Plank With Row (Right Arm)
  • Plank With Row (Left Arm)

Cardio “Burst” – Plank Hold for 45 Secs.

Don’t forget to cool down after 🙂


{Need your own personalized workouts or meal plans? Check out my online coaching here! Remember to consult your doctor before performing this and any exercise routine.}

Question: When you’re pressed for time, what’s your go-to workout?


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