Burpee-less 15 Minute HIIT Workout

I know it’s been a few weeks since I posted a workout with Rachel for Shape Fitness– but today we are finally back with another workout for you! Rachel has been kicking my butt lately trying to get me back in shape after too much summer fun!


On another note, let’s talk about the title- no one wants to do a workout with “burpee” in the title, but “burpee-LESS”? Now we’re talking! But don’t be fooled, “HIIT” stands for High Intensity Interval Training and this 15 minute HIIT workout will have you breathing hard and dripping sweat! (But really, I was drenched after, sorry TMI).


Perform each exercise for 50 seconds followed by a 10 second rest and complete 3 rounds for a 15 minute, heart pumping workout. Take a 30 second rest in between rounds if you need it to catch your breath.


1. Low Squat Jacks
Start with your feet close together. Press your booty back, keep your chest up, put all you weight in your heels, and squat down as low as you can. Staying low in the squat the entire time, jump your feet out wide, landing softly. Then jump the feet back in to the start position and repeat.

2. Inchworm Walkout to Push Up
Start by standing tall and engaging the core. Bend forward at the waist, keeping your legs as straight as possible, until your hands touch the floor. Now walk your hands out until you are in a push up position and your body is parallel to the floor. Keep the abs engaged! Perform a push up and then walk your hands back in to your feet, still keeping the legs straight, and stand all the way up. Repeat.

3. Jump Lunge
Begin in a lunge position with both knees at 90 degrees and the front knee directly over your ankle. Push through the front heel to jump up in the air and switch your feet so you land back in the lunge with the other foot in front now. Repeat.

4. High Knees
This exercise is basically running in place, but the objective is to get your knees as high as you can with each step. Keep you core engaged and go as fast as you can!


(we figured everyone has done these since elementary school, so no picture required. GET THOSE KNEES UP THOUGH!)


5. 3 Way Plank Jump
Start out in a high plank (or push up) position. Jump both feet in but out to one side, bringing your knees into your chest. Jump your feet back to start. Now jump them in center, and back to start. Finally, jump the feet off to the other side of your body. Then jump back to start. You get the idea! Knees come to chest each time. Keep repeating!

Whew, if that workout doesn’t make you tired, you’re a rock star! Right now Rachel is offering a special program for an 8 week body transformation! Click here to learn more. 


Now, go get started and thanks for reading as ALWAYS! I’m heading to Cincinnati today to visit my parents, so I’m going to try to get this workout in during my visit!