15-Min Fat Burning HIIT Workouts You Can Do WITHOUT ANY Equipment


Hey there, fit babes! It’s time to work(out) SMARTER, not harder!

If 2019 is your year to be as EFFICIENT as possible & get SH*T done; then, instead of wasting hours spent on a treadmill or elliptical machine, today I’m sharing my favourite formula to create the BEST 15-minute HIIT workouts that you can do with absolutely no equipment at all. (You can thank me later.)

As a little refresher, High Intensity Interval Training (HIIT) is an incredibly intense, yet effective form of cardio that is widely known to promote high levels of fat burn long after the cardio workout is over, and in shorter periods of time than traditional lower-intensity cardio. That’s why many athletes and fitness enthusiasts have been turning to HIIT cardio to get in a killer sweat session without needing to spend hours on cardio equipment in order to achieve the same (or similar) results.

DISCLAIMER: Before you start getting your sweat on, I think it’s important to note that HIIT can place a tremendous amount of stress on the body. Therefore, HIIT workouts should only be done 2-3 times a week, with at least 24-48 hours between sessions to allow a full replenishment of your energy stores and repair any broken muscle tissues. It is still possible (and encouraged!) to exercise the day after a HIIT session, but it should be a low to moderate-intensity activity, at most.

Here’s how to create a KILLER 15-minute HIIT workout using no equipment whatsoever:

1. Grab a stopwatch. (You can also use an app on your phone!) All HIIT workouts typically consist of working at high intensities for short intervals (or bursts) of time. On an “intensity” scale from 1-10, your working periods should be at least above an 8, and your resting periods should be at either a 1 or 2. In this case, we will be working at MAXIMAL INTENSITY (8+ on the scale) for 20 seconds, and then resting COMPLETELY - no activity of any kind - for 10 seconds (1-2 on the scale). This will repeat on a cycle for the 15-minute workout.

2. Start with a 1 minute warm up. This can consist of running on the spot, jumping jacks, butt kicks, or something to help break a sweat and get the blood flowing. (On a scale of 1-10, your intensity level should be at about a 6 here.)

3. Once the timer hits 1 minute, I choose THREE of your favourite exercises from the following list (below) and complete them 8 times each (20 sec on, 10 sec off), totaling 4 minutes per exercise, with a 1 minute “jog break” in between each exercise. That should add up to 15 minutes of work! (Note: If the jumping becomes too intense for you, take the jumping aspect out, but keep going! Be sure to listen to your body when it’s telling you things are too much - otherwise, you could end up injuring yourself which will be a LOT worse.)


4. Once you’ve crushed your 15-minute HIIT workout, make sure to give yourself 1-2 minutes to cool down. This can look like anything from performing a slow jog to doing some dynamic stretching - just to fully ensure your heart rate comes down naturally, and you’re not shocking the body by going from such high intensities to absolutely nothing.

...and that’s about it!

You have the formula. You know the exercises. Now, it’s time to choose 3 make it happen!

Happy sweating, babes!

With love and wellness,

Larissa Nicole