← Routines

15-Minute HIIT

14 min 55 sec16 movesGet Pumped
Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Jumping Jacks

    Jumping Jacks

    40s

    How to do it
    1. Stand tall with your feet together and your arms relaxed at your sides.
    2. Jump your feet out wide while sweeping your arms overhead.
    3. Lightly clap or tap your hands together above your head.
    4. Jump your feet back together while lowering your arms to your sides.
    5. Keep a smooth, continuous rhythm for the full interval.
  • High Knees

    High Knees

    40s / 15s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent at your sides.
    2. Begin jogging on the spot on the balls of your feet.
    3. Drive one knee up to hip height, then quickly switch to the other.
    4. Pump your arms in time with your legs to keep the rhythm.
    5. Stay tall through your spine and hold the pace for the interval.

Circuit 2

4 rounds
  • Burpees

    Burpees

    40s / 20s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Drop into a squat and plant both hands on the floor just inside your feet.
    3. Jump your feet back into a high plank, keeping your body in one line.
    4. Lower your chest to the floor, then press back up to the plank.
    5. Jump your feet back to your hands and land in a low squat.
    6. Drive through your heels and jump up explosively, reaching your arms overhead.
  • Mountain Climbers

    Mountain Climbers

    40s / 20s

    How to do it
    1. Start in a high plank with your hands under your shoulders and your body in one straight line.
    2. Brace your core and keep your hips level with your shoulders.
    3. Drive one knee toward your chest without lifting your hips.
    4. Switch quickly, driving the other knee in as the first foot returns.
    5. Keep alternating in a smooth, running rhythm for the interval.
  • Jump Squats

    Jump Squats

    40s / 20s

    How to do it
    1. Stand with your feet shoulder-width apart, toes pointed slightly out, and your chest tall.
    2. Bend your knees and hips to lower into a squat with your thighs near parallel.
    3. Drive through your feet and jump straight up explosively.
    4. Reach full extension in the air, keeping your torso upright.
    5. Land softly back into the squat and immediately sink into the next rep.

Circuit 3

  • Standing Forward Fold

    Standing Forward Fold

    40s

    How to do it
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.
  • Child's Pose

    Child's Pose

    40s

    How to do it
    1. Kneel on the mat with your big toes together and your knees about hip-width apart.
    2. Sit your hips back toward your heels.
    3. Walk your hands forward and lower your chest toward the floor.
    4. Rest your forehead on the mat and let your shoulders relax.
    5. Breathe into your back and hold, softening a little deeper with each exhale.