15-Minute Indoor Bodyweight HIIT

A quick bodyweight routine you can do anywhere.

indoor bodyweight workout

Hight intensity interval training, or HIIT, is a great way to shape up and lose weight. Unlike most cardio workouts, it alternates short bursts of intense exercise with quick rest periods. The rest periods help you avoid burning out, so you can work at maximum capacity for longer. For this indoor bodyweight HIIT workout, we put together some of our favorite no-equipment moves. They are challenging, but effective, creating visible results in no time.

All you need is an interval timer, a mat or towel, and a water bottle to keep you hydrated throughout, and in just 15 minutes, you’ll get a total-body cardio and strength workout!

What You’ll Need: interval timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Set your timer. Perform each move 45 seconds then rest 15 seconds after each one. Repeat the circuit a total of three times for a complete the 15 minutes. For optimal results complete the 15-Minute routine 3-4 times weekly.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Mountain Climbers
2. Squat Jacks
3. Leg Lifts
4. Skaters
5. Walking Lunges

Download your FREE 15-Minute HIIT Routine.

Mountain Climbers

Squat Jacks

Leg Lifts


Walking Lunges

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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