Hardcore Workout: 15 minutes of HIIT fat killer training are enough for blatant effects

Just 15 minutes is enough to sweat properly. We present you here our hardcore workout, with which you can power through without equipment.

As a couple or alone: With this High Intensity Interval Training (HIIT) you train your entire body – and that completely relaxed in your own home.
Our new workout will be presented by the trainers Anna-Lena and Nicole. Imitating is absolutely desired!

This is how it works: The workout consists of a warm-up and three training blocks. Each exercise is performed for 30 seconds. Between the blocks you have 30 seconds break each.
In just 15 minutes you can burn calories and fat.

Tabata for legs and buttocks: The warm-up
The workout starts with a short warm-up, which consists of five different exercises. The exercises are performed for 30 seconds each.

• March
• Heel Raise
• High Knees
• Slow Jumping Jacks
• Fast Jumping Jacks

Tabata for legs and buttocks: The exercises

The warm-up is done, now three workout blocks are waiting for you. 

Part 1: Squats and Lunges

In the first block, squats and lungs are the focus. Legs and buttocks should burn! With the two different Burpee variants, arms, shoulders and core must also be used.

Here it also means: hold out 30 seconds per exercise.

1. Squats 
2. Lunges
3. Burpees 
4. Pause (20 seconds)
5. Squats In & Out
6. Split Lunges
7. Burpees

If you have completed these exercises, you will have earned a break of 30 seconds until the second block begins.

Part 2: Planks

With the second block of the full body workout, especially core, arms and shoulders are trained. Also for the back some of the exercises are great.

You also do these exercises for 30 seconds each.

1. Plank Walk + Triceps Push Up with onset knees
2. Military Plank
3. Slow Jumping Jacks with Side Arms
4. Pause (20 seconds)
5. Plank Walk + TricepsPush Up with Raised Knees
6. Military Plank
7. Fast jumping jacks with side arms

Before you give everything again in the last block, you can rest for 30 seconds.

Part 3: Crunches

Now it’s time for the abs: In the third block you make your abs burn.

Of course, the counter-movement should not be missing either: The back is specifically strengthened with exercises, such as the Butterfly Reverses.

The end is in sight, now you only have to last 30 seconds per exercise and you have done it.

1. Diagonal Crunch
2. Butterfly Reverse
3. Plank to Downward Dog
4. Pause (20 seconds)
5. Diagonal Crunch
6. Skydiver
7. Plank to Downward Dog with Arms

The last exercise, the Plank to Downward Dog, is slightly different from the first on the second repetition: You lead your arms alternately to your left and right foot when you go into the Downward Dog.

The first time, however, you keep both hands on the floor.