15 Minute HIIT Workout | High Intensity Interval Training For Everyone

This is a 15-minute high-intensity interval workout that requires no equipment. With hard & easy variations of each exercise, this HIIT workout is for everyone!
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Tight for time? No equipment? But you still want to do some training? Then this high-intensity interval training session is for you.
HIIT is all about working at a high intensity but for short periods of time. So, for this workout, we’re going to work hard for 20 seconds followed by 10 seconds rest. There are 9 different exercises and we will be doing 3 sets of each!
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Watch more on GTN...
📹 Strength Training With GTN | Indoor Hill Training On The Ironman World Champs Course - gtn.io/IndoorStrengthWorkout
📹 Threshold Training With GTN | Indoor, High Intensity Interval Workout - gtn.io/IndoorIntervalWorkout
Photos: © Triathlon / Getty Images
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[@gtn]

Will you have a go at Heather's or James' choice of exercises? Let us know in the comments below 👇

[@ZeroSeriesMMX]

Gee, I'm tempted to do alternates of both Heather's and Hank's choices, but on a steep incline! 😂😂 Next up on Multisport Fails n Bails in GTN: Bloke rolls down a hill while being overeager in doing a 15-minute HIIT!

[@lisapet160]

It's not HIIT, it's cross-fit warm-up rounds, and yes: I will (I do actually).

[@wobyone]

Tried today in the gym before doing an upper body workout. maximum effort. It was really good and easy to follow. More please.

[@wobyone]

And 14 hrs later I feel like I've been kicked in the buttocks... 😟

[@aaronchetcuti7766]

Hi GTN,I am 16 years old,and train mainly cycling,(also some running as cross-training)do you think it would be a good idea to do these 2 times a day(once in the morning and once in the evening)or is it too much?Thanks in Advance.

[@johndelacroix9909]

I paused the video so they could rest longer.

[@blue_frost0356]

Lol

[@sadiagazi6987]

Hahaha!!! 😂

[@sam_2579]

That's so kind of you

[@prabhakarkumar6285]

😂😂

[@andreymedvedev2202]

😁👍🏽

[@IStand4Palestine]

1) running on spot or back n forth 2) squats with jump 3) side plank on both sides with hand rotations or leg raise 4) split lunges 5) press up with twisting 6) skater lunges /jumping side to side/ box lunges 7)plank with lifting alternate legs 8) high jog skipping

[@sanaabedraoui7417]

thankyou

[@chadtravnick6866]

thank you for taking notes on all the workouts.

[@PeterBondeVillain]

Today's the day where I've done this routine daily for 4 weeks! I set out to do this with the idea that I'd like to do it every day for 8 weeks, and unless something happens, it looks like I will be hitting that goal. Here are some notes from watching this video 21+ times: - I identified with James' struggles extra hard in the first two weeks. Now I find their chemistry endearing - I'm still sad that there wasn't a consistent countdown to begin each exercise to make sure that I would utilize all of the allotted time for each exercise - The dialogue has become a reward-trigger for me. When Helen brings up the glass analogy in round 3 of side plank (my least favorite move of the routine) I know that I will make it through - After three weeks (from sedentary lifestyle) I was able to do this routine twice in a row. To avoid exhaustion, I now do a 30 minute routine twice a week. Starting next week I will increase that to three times a week - Poor James. Thank you so much to GCN and GTN for this great HIIT exercise routine! It's been a blast doing it.

[@akiraasmr3002]

What results did you get? Did you follow through?

[@Shmo5Ansan]

What results did you get? Did you follow through?

[@adamf4]

What results did you get? Did you follow through?

[@tenacity8281]

What results did you get? Did you follow through?

[@thepsychoticgamer4113]

What results did you get? Did you follow through?

[@blessingtafadzwanyagumbo8345]

Massive HIIT! All sweaty in 15 min, like been on it for a whole day💪🏾👍🏿

[@notabigdeal7785]

Love the simplicity of this workout. Thanks for posting.

[@Asiagirl644]

I did this as warm-up for my muscle training and I‘m drenched in sweat now.. and sneezing. Well time to continue! I think I will do this before every Training now.

[@sergioandrescuellarcruz5381]

Awesome routinee!!! I'm doing it every morning. Thank you, guys!! Would be nice to have a ring sound everytime the count starts and finishes for each repetition, so we don't have to come back to the screen to confirm when we start and when we finish. :)

[@ardanormm7490]

can this burn stubborn fats @Sergio Andres Cuellar Cruz

[@miguelsaez340]

adding this one to my training this week!!

[@Art7182404024]

Did this today, 3 hours later sore like crazy, for sure this works. Out of shape a bit but 15 minutes get you this sore, I’m a fan. Thanks

[@Reymii]

hows it going now?

[@RS-oz2bw]

Great workout and you really made it fun, thanks! Would love to see more like these

[@StephenAKatz]

I'm so glad that you showed a close-up of the man skipping. That added so much.

[@nikies1611]

Looks like another routine I can add to try out daily for at least a month! Thanks guys!

[@tajha123]

Fantastic video!😍 I was able to make modifications where necessary and got a great workout in 15 min. ! Thank you for sharing!! Boom can’t beat this!!💥💗

[@rendy2205]

I'm feeling amazing while doing this 🔥 thank you

[@lefenec]

It is very cold outside, this video is just what I needed

[@smd252]

Great workout! So buzzing, thank you for sharing!! We did as a couple

[@user-lv5gu3cu3c]

Probably shouldn't have tried this in my lunch break at work, sweaty and knackered now!

[@vincee.9637]

she's the same species as Eminem who doesn't need to breathe, she's frickin talking the entire 15 mins

[@bugzbunnyTvShow]

To be honest, that was pretty easy for me, but still broke a sweat out of me so, it was worth it! Ty guys for the inspiration and the motivation!!

[@Nathan-ss7wp]

I really read this as mike Tyson saying try guys

[@GVB0R]

Thank you very much, it was a very good training!

[@missgina7334]

This is fantastic! Feels more like the effects of a 1 hour HIT workout! New subscriber. Setting goal to do this every day. Thanks so much!

[@mitchelln8457]

Great video, use it every day.

[@debaetsstevie]

Would nice to see this more! Complete workouts

[@chadtravnick6866]

great workouts! I find it very amazing that female and male does the workout differently but similar. I am trying to find a workout that benefits both.

[@venturajaimes7180]

I've added around a 100 views already in 3 months lol. But I would appreciate if you made more videos of hiit cardio

[@geraintmansfield9011]

Twice through, this was one heck of a workout!

[@AgentZero]

Love the drum and bass!

[@joonsdance1322]

day-1: it's been 10mins already and I'm still sweating and heartbeat still isn't normal and my legs are trembling like shit :')

[@ardanormm7490]

Is it ok to feel that way @joon's dance

[@Alexa-eo4tf]

Lmao same

[@djplayz23]

Did this workout worcked ?

[@omg9261]

I love that they are relatable: breathing heavily and resting like normal people. I hate those smiling trainers who look like the exercise are nothing for them and who don't even rest normally.

[@Yoanamora]

great one....was fun doing it

[@chillgirl1211]

loved it!!

[@wholemilk153]

Was thinking of what to do tonight, this video came just in time!

[@gtn]

Have a good session!

[@dr.pingas7148]

Followed along the whole time. Great work out!

[@fattylovehandles8819]

thank you for sharing this..... i am lazy to work out... its a very fast 15 min work out if you fast forward like i did

[@CitySwimmah]

Did the James version (without running as no space) with 148 average BMP (1st round ~130, 2nd round ~156, 3rd round ~176). I felt like little too much resting or too short intervals or too short overall. Was fun though and lovely presenters.

[@emilyjohnston5784]

This was amazing! Making it part of my training now!

[@nurazizaanual442]

Still at 2022?

[@wad3y.]

​@@nurazizaanual442 Still at 2024?

[@mst.taposirabeya3583]

Just amazing...

[@dudebroman44]

Heather is giving James some major sass in this video haha. Maybe I need to do the harder variants and pay less attention to the social interactions haha. Nice video still! Been doing it nightly for a while and definitely can notice the results.

[@kaptnkarracho8794]

Really great I want a 30min version of this

[@lordofraccoons2708]

are you trying to kill them

[@ameriyahlonon-oneal6514]

@@lordofraccoons2708 🤣🤣🤣🤣

[@catpio8564]

Perfect for when my baby naps!

[@normanwoods8844]

HIIT workout tips were the bomb! But if you have any juice get on your priducers about that 80's video game music. Was killing me.😜 Great video as usual GTN✊

[@heatherfell_oly]

Glad you enjoyed.

[@rafawieruszynski7156]

Poor James. She literally killed him

[@Trickytrickify]

😂🤣

[@irmawerndly9082]

Did it. 200% out. Completely worn out. Great! I will do it again I think. Very good when I have 20 minutes to spare or as a morning work out. I usually do these Tabata work outs with my Boot Camp instructor here in Utrecht in the Netherlands, but then they usually are part of a 60 minutes HIIT work out. Great show as allways guys! And I love GCN as well. Cheers!

[@heatherfell_oly]

Great to here!

[@mindovermovement6401]

Luv u guys

[@justintime1234]

Yeah, James! We don't want any slackers!!!

[@echeng20552]

Doing this tomorrow

[@generalglorious401]

wow, that was a great workout.

[@gtn]

Glad you liked it!!

[@richardbcot3040]

thank you for the workout !!!! doing well ? following Heather not James yet!!!

[@dooglasii753]

Does Heather even breathe? Insane fitness doing a workout and talking pretty much the whole time!

[@heatherfell_oly]

Ha I'm trained at talking!!

[@mrfcukmylife]

Would like to see her doing the hard versions while talking

[@ErnestIsGaming]

Dude. her workout version is not even that intense, unlike the other dude.

[@riapatel2362]

she probably did the less intense version because she knew she had to do the talking. it was pretty helpful for wimps like me tho 😅

[@Alexa-eo4tf]

Heather is a pro at that

[@hannstv]

I need to try that with someone that is familiar with cardiopulmonary resuscitation.

[@sebifitness5533]

Great

[@haiz1985]

first 6 minute "i feel like i'm gonna die"

[@gavrielhaviv7813]

Today was the first day I used it and I was skeptical but I'm sitting here breathing so heavily. I really hope to make this workout a routine of mine. Beautifully done!

[@akiraasmr3002]

This is my first day too Im doing it after I do my regular work out both weight training and cardio on the treadmill so hopefully this helps me lose more weight. I was at 180 lbs now im at 154 lbs

[@draganocokulic2739]

@@akiraasmr3002 how's it going so far ?

[@akiraasmr3002]

@@draganocokulic2739 Good I have a visual 4 pack I think once all the fat is gone it should show a six pack since it is hard under neath the little left over fat on the lower abs. I make sure to do a total of 60 min or more HIIT per week.

[@draganocokulic2739]

@@akiraasmr3002 nice bro thanks ;) I am thinking if I could start with HIIT bcs I want to lose belly fat.But i would do it like in the morning for 15mins and then my regular workout in the afternoon so i dont lose my muscles

[@xenowashere1229]

@@akiraasmr3002how’s it going now?

[@samueljoseph8301]

Are some of these workouts like push ups, squats and sit ups worth doing before or after going for a run? Like part of a weekly program?

[@mrfcukmylife]

Of course. Have your run in a morning, then in the evening push-ups are a great upper body strength builder, squats a lower body strength builder, and I'd just go for crunches rather than sit-ups in combination with a few other core exercises like leg raises, plank and russian twists.

[@breakthrough8628]

Im out of breath just watching the man. Wow.

[@michelbesedin7081]

Glad to hear there is some dnb left in UK! Hi, James and sad to see no clapping at press ups )

[@michelbesedin7081]

@@jameslowsley-williams4243 and take Heather at GCN killer session, her's turn to suffer )

[@johndelacroix9909]

I'm running out of breath just by watching them. Like I wanna inhale for them.

[@EatMyPropwash]

Y’all should know doing push-ups/press ups like James works your triceps more. Heathers are more of a back/chest workout.

[@mrfcukmylife]

Push-ups work primarily chest and shoulders. The only part of the back that would even slightly be brought into the movement is the lower back in combination with your core if the form of the movement is clean and consistent. Remember; push movements work chest, shoulders and triceps. Pull movements work back and biceps.

[@meneertjeD]

the ads in the middle of the workout are very useful

[@markankone9362]

Hartreate Heather 106 Hartreate James 200

[@gtn]

😂

[@markankone9362]

@@gtn We have proof, cyclists are sissy 🤣

[@markankone9362]

@@scotchmellow neeh

[@heatherfell_oly]

I did take the easy option so maybe that was a little mean of me?!

[@markankone9362]

@@heatherfell_oly neeh, don't be silly, So you cycle? that is so cute! maybe when you grow up, your mommy will let you do the rest of the triatlhon race.

[@JeremJarnex]

after doing this for a week and taking my first day off, i thought i'd make a note of my favourite moments 😎 6:23 now it's shulk time ⚔ 7:56 baby-noise 🍼 8:32 james defending himself 🤣 11:04 mr. popular got a message ⌚ 14:04 using those big wholesome leg muscles 👀 and of course the brain reboot in the last exercise~ ✨

[@MrSantanajan]

Wondering what your thoughts were on carrying water during the run portion of a Half Ironman? If yes, then how (belt or in hand)? Or no, because less weight and just drink at the water stations?

[@rebbierey2246]

Should I do this before or after my strength training?

[@gavincorno1749]

POV: you’re here from that one guys tiktok saying this will help you grow taller

[@viviancud151]

How tf did you know

[@stormyhazin8804]

Wtf

[@allsmiles3666]

How tf are ya’ll surprised to see this comment? this is literally one of the top results when you look for videos of it

[@joshmoo9611]

Lmao

[@michaeladair9966]

Are you at CIA agent or something? How did you know that?

[@lupizzetaro]

❤️

[@zill0678]

at 310 lbs i can get through 2 sets before i hit failure. its not all the exercises that get me though its that they are broken up in such a way that you have so much getting to and from the floor. it makes you work even when your resting as your still getting up or getting down during the rest phase.

[@pezza3146]

👊💥👊💥

[@PhuongHoang-hv7mk]

24/5 donee

[@manogarenarmoogum4618]

HIIT is apparently the most effective way to lose excessive weight Well these are more or less the exercises I've been selecting for my workout, except that instead of 10 seconds of rest, I'll do around 3 sets of 10 for each exercise with 30 seconds of rest in between is that still OK?

[@DonVueltaMorales]

I'm almost 70. Trying to improve my minimal HIIT routine. Watched this video, and I'm now buying a time machine so I can go back to 1978 and incorporate some of your moves into my routine ...😴.

[@leahcimolrac1477]

I’m following this at 2x

[@mimicakes]

I feel sorry for James!...Everyone is him! 😂 Even we did the easy way...

[@abeal49]

I will try it but not sure my knees can take it. After a career in nursing I have already have had surgery for 2 meniscus tears in my right knee and a lot of physical therapy for the 2 rotator cuff tears in my left shoulder. ( These are the most common injuries nurses get, for those who don't know. We do a lot of lifting and turning, with patients who weigh hundreds of pounds) Would like to see a routine geared for those of us with injuries

[@trbeyond]

Good to seem James make a guest appearance. So, when will be his announcement as to what Ironman he is doing ?! :)

[@joematthews800]

So has this been announced now? I keep looking through the videos looking for it.

[@justin-eu7nh]

Heather's become a Beast master. Let Hank suffer ;)

[@Mohammed-kh8ml]

روعه

[@samuelecrotti9456]

JAMES is hammering it! Or is it the sweat that is hammering him?

[@debaetsstevie]

@@jameslowsley-williams4243 you make it look easy 😂😂😂

[@leilalalisan4260]

How many calories were burned after the HIIT? THANK YOU

[@katerigonzalez5002]

amé

[@webitatii7214]

1. run 2.squats 3.side plank 4.split lunges 5.press ups 6.side skates 7.plank 8.high skips How did you count 9?

[@msweirdo4ever]

You do the side plank twice, one on each side

[@spoofrice11]

So if it's good to do a 15 minute HIIT Workout, is the 15 minutes total (with the 1/3 time being breaks)? Or is it 15 minutes of the intense workouts so the total is more like 25 minutes?

[@djplayz23]

Day 1 of doing starting with 79.6kg Rest day pain last for 4 days 😢

[@khoai_ryan]

Tips for someone struggle of breathing after doing HIIT or Tabata. At 0:56 you can see James inhaled by nose and exhaled by mouth in 1.5 or 2 seconds loops, you should NEVER do the opposite or just inhaling and exhaling by mouth or your muscles would say "Screw you guys, I'm going home".

[@akiraasmr3002]

For the side planks what do I do if my feet hurt or my knees when trying to plank? I dont have a mat just hard wood floors.

[@amazinggrace5503]

I'm 58 and in bad shape . Will brisk walking intervals with slow work ?

[@breakthrough8628]

“Im not finding it easy”. Lol. Classic

[@djplayz23]

How much wait did you lose in 6months with this it's my first day trying it

[@kelechyyoung10]

Interesting I will go the lady's style ❤️🥰😍

[@jacobjames1171]

How is a side plank part of HIIT training?

[@drumtoe]

I will be doing this tonight

[@heatherfell_oly]

How did it go?

[@drumtoe]

@@heatherfell_oly first set was alright, but the second set of squat jumps started to wreck me. By the end of the second, I was very winded. And the last set felt like I was doing a zwift race ending attack. Will be adding to my weekly rotation. Please add more like this.

[@heatherfell_oly]

@@drumtoe Great to hear you had a fun tough work out. We'll have more coming so keep an eye out.

[@ahmu83]

Keeping the 20 second count is hard. Looking at the watch or phone during the exercise. Can you rather tell us number of times we need to do those exercises? i.e, 10 squat, 20 push ups etc

[@chadtravnick6866]

i would advise to take a 30 seconds rest if you are a begginner. or no longer one mins after a workout. you can do it with organize your schedule, and improve your mentality. takes notes too when doing this workout.

[@spoofrice11]

Will help burn belly fat?

[@eunghoonkim]

Nothing to say but bloody hell....

[@DevorahBrightly65]

I put it on 75% playback

[@ferdowsinoor9308]

Want to know about the age limit of these exercise, please

[@terraJosh]

Does this help for someone being skinny fat at 20 years old?

[@24_maderamakalyanareyhan94]

Tiktok really did it

[@mohammedalkhaibri1497]

can I do this daily from Monday to Friday? on empty stomach ?

[@Alexa-eo4tf]

I think you're going to wear out if you do it daily. First try to do it once a week then gradually increase it to twice and 3 times a week

[@bread1778]

I asked my P.E teacher what i should do to lose weight She recommended me this

[@juditpapp3090]

I just clicked to watch Hank suffer through.😂

[@afrophonic]

Great workout Heather and James. Thank you, I do this every week alternated with other stuff! However, #youtube, really? Putting adverts in the middle of timed workouts? You're not helping! A big thumbs down to #youtube!