This bodyweight HIIT workout will help your strengthen and tone the core, back, shoulders and legs and only takes 15 minutes.
Ready for a quick and highly effective core workout? This 15 minute interval workout is full of compound movements (targeting multiple muscle groups at the same time) that will help strengthen the core, back, shoulders and legs. All you need for this workout is a place to get on the floor and a timer.
The Disclaimer (don’t sue me for creating free educational and workout materials, yo):
The following information is for educational purposes only and not to be interpreted as advice. Consult with your doctor to get clearance to begin an exercise program. I create these videos as educational tools for my website and personal training clients.
The HIIT Workout Timing
- Beginners: Work 30 seconds/rest 30 seconds
- Intermediate: Work 40/rest 20
- Advanced: Work 45/rest 15
The Moves
- Plank alternating side toe touches (modify touching knee)
- Plank jack + plank get up
- Plank alternating knee touch + alternating shoulder tap
- Plank get up + dolphin plank
- Floor thrusters
Perform three rounds total.
Modifications
- If performing these moves from a high plank position on the floor is too challenging, you can perform them from an incline by placing your hands on a bench or any other sturdy, raised surface.
- You can remove high impact elements (like jumps) by stepping the feet in/out instead of jumping.
The Workout Video
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- 5 Moves to Tone Your Upper Body
All writing, video and images copyright © 2021 Rachel Elise Weems Woods.
Jordan says
This looks like a good full body workout! I also like that it’s only 15 minutes long…I feel like I can do almost anything if the time frame is short enough, even if it’s not something I feel like doing in the moment.
Reese Woods says
That’s also part of what I love about HIIT workouts, quick and efficient and you can feel good moving on with your day after!
Jen @ JENRON DESIGNS says
This looks like a full body core workout and easy to do at home without any equipment. Great share for stay home folks wanting to get in shape!
Reese Woods says
It’s definitely a great home workout option!
Mimi says
I love hiit workouts, right now I’m doing Pamela Reif’s but I’ll try This one too
Reese Woods says
It’s a good one, for sure!
Amber Myers says
I need to try these out for sure. I have been wanting to do more workouts at home.
Reese Woods says
This is perfect for a home workout!
Janeane Davis says
This is a really interesting workout plan. It seems like a plan that will benefit many people.
Reese Woods says
It’s quick and efficient!
Stacey says
Okay definitely will be trying this today. Super hard to try and find time to workout with kids at home. Really like that it’s 15 minutes!
Reese Woods says
It’s quick and efficient!
Rebecca T says
I just love how you make everything easy to understand. The options for low intensity and high intensity make this inclusive for all levels as well!
Reese Woods says
Absolutely! This workout is friendly for all exercise levels!
Chrisite says
This is perfect timing for me as I had to pause my gym membership and am doing home workouts instead!! Can’t wait to do this!
Reese Woods says
It’s the perfect home workout!
Nina says
I have to admit that I often neglect my core and I KNOW it’s so bad to do that. But these exercises don’t seem overwhelming and easy to customize for your fitness level!