Three 15 minute workouts

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To get results you don’t need hours to train. If you are efficient you can get results from doing short sharp workouts where and when you can.

Here are three workouts that will target the full body and get results.

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No equipment HIIT workout

I provide an advanced and beginner option for each exercise. See how many reps you can do in 45 seconds…

45 seconds exercise with 15 seconds rest. 5 exercises, 3 sets

Squat jumps/ Body weight squats

Plank to push up/ Plank to push up on knees

Lunge jumps/ Alternating body weight forward lunge

Dead bug arms & legs extended/ Dead bug arms and legs 90 degrees

Mountain climbers/ High knees

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HIIT with equipment

Below I provide an alternative easier variation for each exercise. Choose the weights appropriate for your strength and ability. See how many reps you can do in 45 seconds…

45 seconds exercise with 15 seconds rest. 5 exercises, 3 sets

Step ups with dumbbells/ Step ups with no weight.

Pull ups/ Lat Pull downs

Dumbbell front squats/ Body weight or goblet squats

Renegade row with Press up/ Renegade row on knees

Russian twist with Dumbbell/ Russian twist no weight and feet on ground.

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Hill repeats

No equipment needed other than your trainers and some adrenaline! You can either do this on a treadmill or outside on a hill.

Light run for 6 mins to warm up.

Set treadmill at a steep incline.

Run at 75-85% of your max effort for 30 seconds, walk or rest for 1 minute.

Repeat 6 times

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