15-Minute Cardio Interval Training Workouts

By Annie Jones

July 2017

With the summer season getting to the full swing, the results of our hard-working winter and autumn are finally to be revealed; at the beach, the pool, or in casual, everyday light clothing. Even though it's the vacation season, anyone who's working to reach the specific level of physical development or gains in strength and muscle size shouldn't enter the vacation mode.

On the other hand, it's quite demanding to keep up with the workout & diet regime on hot temperatures. In order to shed light on this dark problem, we offer you an excellent solution: 15-minute cardio interval training workouts.

They are ultra-short, explosive, and very efficient. We'll present both gym and free-weight variants, so you'll have a possibility to choose or adjust to your schedule or vacation days.

The 15-minute full-body HIIT workout to burn fat

by Men's Fitness

This workout is based on the compound movements, making you sweat and your heart pounding right from the first section. To properly utilise the workout, use the weights and barbells which you can control freely for the one-minute session.

1. 60 seconds squat to overhead press
2. 30 seconds burpees
3. 30 seconds rest


4. 60 seconds deadlift to upright row
5. 30 seconds burpees
6. 30 seconds rest
7. 60 seconds curl to overhead press
8. 30 seconds burpees
9. 30 seconds rest
10. 60 seconds alternating forward lunge with curls
11. 30 seconds burpees
12. 30 seconds rest
13. 60 seconds bent-over row to tricep kickback
14. 30 seconds burpees
15. 30 seconds rest
16. 60 seconds renegade rows with push-ups
17. 30 seconds burpees
18. 30 seconds rest
19. 60 seconds push-ups with alternating side planks
20. 30 seconds burpees
21. 30 seconds rest
22. 60 seconds plank

The short bursts of intense and explosive exercises target the specific muscle groups in pairs and stimulate the overall growth. On the other hand, they are combined with burpees, the cardio movement which builds the body while shredding fat and boosting metabolism.

The periodization and time limits are based on the optimal exercise/rest ratio, and the number of repetitions isn't set in stone; you perform as much as you can in one single-minute session.

Try this fantastic workout next time you hit the gym to refresh your routine and have an explosive session.

The All-In-One Workout That Blasts Fat In 15 Minutes

by Fitness Magazine (Erin Bulvanoski of Kore New York)

This program is developed for the busy people, and it covers your entire body effectively. The fifteen minutes are divided into six sections:

Warm-Up: a set of six basic exercises performed in 30-second periods without a break; you do as many repetitions as you can for a period, and proceed to the next exercise. This section (as its name implies) serves to warm the body up and prepare it for the exercise stages that follow. Expect to break a sweat here.

The exercises are:

  1. Jumping jacks
  2. Inch-worm walk-out + cobra pose
  3. Forward lunge with right leg + triangle stretch
  4. High knees
  5. Deep squat hip-opener
  6. Push-ups

Core Activation: The second stage of the workout concentrates on the core muscles. The section is designed to really crank up the tension and work your muscles significantly through the series of movements that continues from one to another. Perform the following exercises in 30-second periods without a break:

  1. Static forearm plankStandard plank. Set yourself comfortable and hold the position.
  2. Elevator plank walk-up – On the 30-sec mark, raise from your forearms to your palms, and return to the standard plank. That's one repetition; repeat as much as you can in 30 seconds.
  3. Cross-body kick – When you complete the last elevator plank walk-up, stay in this position and start crisscrossing your legs, knee to the opposite chest. Don't let your feet to touch the ground during the movement. Switch legs on every repetition, and do as much as possible until the timer reaches zero.
  4. Mountain climbers – When the timer marks 30 seconds, start doing mountain climbers for the next 30 seconds. Keep your hips up and try to work your legs as fast as possible.
  5. One-sided clamshell – When the 30 seconds of mountain climbers are up, lie on your side and perform a clam shell with your legs. Same rules – as many repetitions in 30 seconds as you can.
  6. Full clamshell – Same as the one-sided clam shell, but with both hands. These two exercises will lower your heart rate a bit and prepare you for the next stage.

Kore 4: This stage is divided into four sequences, each lasting for two minutes (four steps of 30 seconds):

  1. Squat
  2. Side plank to triceps push up
  3. Reaction drill
  4. Punch sequence

Tabata: Now it's time to go full speed; the Tabata section will make you huff and puff, and your heart will pound like crazy.

It's quite simple:

Cycle 1: perform burpees for 20 seconds and rest for 10

Cycle 2: perform triceps presses for 20 seconds and rest for 10

But you need to finish six cycles of each tabata, completing 12 cycles without rest.

EMOM (Every Minute on the Minute): This is a popular method in many workout regimes, and its simple rule is to perform as many repetitions as possible in one-minute session and then going to the next exercise without resting.

The exercises are:

  • Goblet squat (you can use anything heavy enough)
  • Shoulder press
  • Goblet squat into shoulder press
  • Tuck jump

Cool-Down: This stage focuses on calming your racing heart and stretching your muscles, and it is based on semi-active to passive stretches. Each stretch lasts for 30 seconds:

  • Cobra pose stretch
  • Downward dog
  • Right side Pigeon stretch
  • Left side Pigeon stretch
  • Right shoulder stretch
  • Left shoulder stretch

What do you think of this 15-minute program? It's quite universal and versatile because you can add weight and resistance to the exercises, and no matter how strong and experienced you are, you will break a sweat. Try this workout and report your results here!

The Insanely Effective 15-Minute Workout

by Jessica Smith, shape.com

This workout incorporates a very active and demanding strength 10-minute section and finishes with a five-minute Tabata section to blast your heart out.

It is based on AMRAP – 'as many reps as possible' principle, and here is the schedule of exercises:

  1. One 1-minute AMRAP session of air squats with arm raises
  2. Two 1-minute AMRAP sessions of dumbbell squats (you can use any weight you feel comfortable with)
  3. Two 1-minute AMRAP sessions of dumbbell shoulder presses
  4. Two 1-minute AMRAP sessions of dumbbell deadlifts
  5. Two 1-minute AMRAP sessions of pushups
  6. Four 20-second AMRAP sessions of sprinting in place
  7. Four 20-second AMRAP sessions of squat thrust-up and over

There you have it guys, the three very effective 15-minute workouts that will make you sweat, blast your heart like you've done some serious sprinting, and challenge you significantly in every dimension.

Try them out and let me know your results!

Annie Jones is the person behind BoostBodyFit. She started off a bit on the chubby side but went through a transformation. She looks and feels great. Say Hi to Annie on Twitter, Facebook.