15-Minute HIIT Burnout Workout

HIIT Burnout Workout…that’s a mouthful! But in all seriousness the name fits. Get ready for this 15-minute workout that will leave it all on the at-home gym floor.

This HIIT Burnout Workout is no joke. You don’t have to be a pro athlete to finish it, but an extra cup of coffee wouldn’t hurt!

Workout Structure

For this workout, you’ll do 5 exercises for 3 rounds. Each exercise is a combination of cardio and strength training. Your work intervals and rest intervals are going to change each round, so read through the workout before getting started.

*I use a free app called IntervalTimer to set up complex intervals for my workouts*

Start with a quick, cardio warm up to loosen up, warm up and get physically and mentally prepared to work.

And always finish with a cool down, like my favorite post-workout mobility flow.

The Workout

Round 1: 30 seconds ON (90-100% of your max), 30 seconds recovery

Round 2: 40 seconds ON (90-100% of your max), 20 seconds recovery

Round 3: 50 seconds ON (90-100% of your max), 10 seconds recovery

The Exercises:

• Pop Squat to Double Pulse Squat
• Mountain Climbers
• Jump Lunges
• Burpees
• Jump Rope

How Often Should I Do HIIT?

HIIT is, obviously, high intensity. Which means that proper recovery is mandatory in order to prevent injury. This workout hits every muscle group at max effort. That’s a lot of work! If you don’t give yourself a rest you’ll wear out physically and mentally.

Two to three days of HIIT each week is a solid amount of work, as long as you give yourself at least 24 hours in between sessions.

How Do I Fit HIIT Into My Workout Schedule?

That depends on your workout goals.

First, decide how many days a week you can realistically workout.

If your goal is to workout 5 times a week, I recommend 2 HIIT sessions. If you are currently strength training, 2 total body workouts a week, 2 HIIT sessions and 1 longer, lower intensity cardio workout is a great set up for general health.

Does your schedule allow for 4 workouts a week? Then 2 HIIT sessions and 2 strength training sessions is a great balance.

3 workouts a week? Stick with 1 HIIT session.