15 Minute Fat Burning HIIT Workout | No Equipment | The Body Coach

15 Minute Fat Burning HIIT Workout | No Equipment | The Body Coach



35 seconds work | 25 seconds rest

Run on the spot
Squats
Slow climbers
Push ups
Reverse lunges (R)
Reverse lunges (L)
Lateral high knees and punches
Mountain climbers
Single leg crunches
Glute bridges
Burpees
4 Knee smashes 4 Front kicks
Power squats
3 Squat jumps to high knees
5 Push ups to 20 High knees

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hello again and welcome back to the body coach TV I'm Joe Wix also known as a body coach and this is a 15minute body way only like intermediate level hit workout that means 15 exercises working for 35 seconds resting for 25 seconds every move's different 15 moves 15 minutes follow along as best you can I always say if you get to an exercise that you aren't a fan of or don't enjoy please switch up to something different or just skip it and then when you're ready to rejoin jump into the next exercise so 15 minutes of your effort we can do this let's get stuck in first exercise is going to be running on the spot sting for a nice gentle jog or if you want to lift up a bit higher knees up high and Sprint okay 3 2 1 let's go 35 seconds on the clock then we stop and rest for 25 in between each move so start slow if you want and as you wake up and you energize a bit we can then pick up the speed here we go come on knees High try and lift them above the waist almost there it's a beautiful day here in sari England sun shining and I may even finish by doing a cannonball you never know right 10 seconds little bit faster come on knees up high come on let's work in five 4 3 two one and rest 25 seconds to recover we've officially kicked off next move we're going to do is just a nice gentle squat just to warm these legs up a little bit so feet flat on the ground you can go narrow you can go slightly wider the key here is to sit down into that squat stand up tall squeezing the quads and the glutes at the top of the move so really controll on the way down off we go so slowly lowering good chest up shoulders back sitting into that chair so weights in the heels yeah weight in the heels of the feet obviously as you get a bit stronger you can get a bit lower if you haven't got the range just do a half squat you can't open up the hips and get down that's fine just go as low as you're comfortable with drive through the heels and stand up tall lovely stuff right nearly there 10 seconds on the clock then we're going to go into our first exercise down in the ground we're going to be on our mat for the next one in three two one and rest so give the legs a rest we're going to go into to the upper body now and load our upper body so we're going to actually go a high plank what we're going to do here from this position here if you can we're going to hold the plank and then we're going to drive our knees into our chest but slowly so it's going to be one two pause one two pause so kind of like a slow motion version of a mountain climber just engage the ABS here we go so it's knee knee pause for a second hold that knee knee pause so the hands are stacked under your shoulders and we're trying to bring the knee up towards our chest good squeeze those abs knee knee pause knee knee hold the plank knee knee good last set Drive the knee in and relax hold the plank awesome stay where you are again we're going to stand on the upper body we're going to go into another exercise targeting our chest and triceps we're actually some push-ups this time let's do them from the knees and we can build our up so what we're going to try and do here hands just slightly sort of wi shoulder width apart a little bit wider we're going to try and bend the elbows bring our chest to the floor and push up to there okay so we're not just bending our elbows we're trying to bring the weight forward so bring the weight forward chest to floor push up so translate all that weight forward onto your chest excellent we're trying to get the chest to floor if you can extend Bend those elbows press and straighten the arms we're going to be up on our feet after this exercise down and press last 15 seconds so it's a controlled move on the way down and on the way up last rep slow down slowly slowly slowly big pushup and rest lovely we're on our feet now guys next exercise this is number five we're going to do some reverse lunges so feet at the front of the mat shoulders back nice straight POS poster your back up nice and straight and then we're going to step back into that reverse lunge so we're just going to step our right leg back each time okay so we're not alternating right leg goes back Center and we're going to repeat this it will be 35 seconds on the right then we switch sides so here we go off we go so stepping that right foot back nice straight back keeping that chest up good stepping back into that feet together so we're working this left leg doing all the work here yeah drive through the heel of the front foot that's it really control that movement 15 seconds to go then we'll be switching other sides so both legs working individually here building the strength through these quads and glutes last few reps step back drive up last one three two one and rest same thing then we're going to have our right foot forward this time left leg goes back feet together again really balanced trying to step that foot right back and if you can then you bend this back leg until the knee is just above the ground and then drive forwards 35 seconds are you ready fire this leg up off we go B together step back good so we're going to pick things up on this next exercise after this one we're going to get our heart rate back up another little cardio move stepping back good drive through the heel that so not the ball of the foot drive through the heel activate the quads good step back step forwards last few seconds almost there right we're going to go into a nice fast cardio move now to pick our heart rate up and rest okay the legs are warmed up what we're going to do now fast Sprint on the spot but while we're sprinting we're also throwing some nice f straight punches just left to right use the sort of whip for the mat so lateral high knees with the fist okay so throw those arms again the heart rate dropped it's time to raise it here we go so running to the right nice high knees P the punches and again straight punches high knees that's it go for some speed want the technique go for Speed 20 seconds left come on little bit quicker yes and again last 10 seconds 7 6 5 4 three two and one recover and seven moves complete we're going into number eight now we're going to go for a another sort of cardio exercise this time it's down on the ground we're going to be in a high plank position and what we're going to do is drive our feet really really fast towards our knees so this is a sorry knees towards the chest this is a mountain clim off we go so Drive in keeping those arms straight hands are stacked underneath the shoulders so we're not having them in front of this just underneath the shoulders and from there we drive those knees up towards our tune coming in 15 seconds in five four we rest in three two one and recover we're going to rest a second stay down on the mat we're going to do another ABS exercise so we're going to be on our backs for this one one of my favorite ABS moves we're going to do the single leg bicycle crunch so one foot stays on the ground like this and from here we're actually going to come up and bring that knee to the Elbow so we crunch up and across the body off we go control it inhale down exhale crunch so really trying to bring the shoulders off the ground making that elbow meet the knee excellent we got 15 seconds really thinking about these muscles engage the muscles we're trying to work here think about the ones we're trying to contract so stretch them lengthen them and shorten them and rest okay staying in this position we're now going to Target our hamstrings and glutes by doing a glute Bridge so we're going to lift ourselves up like this activate the glut lower yourself towards the floor and squeeze up this is all about the glutes now yeah so slowly down and drive those hips as high off the ground as you possibly can squeezing the glutes for 35 seconds okay we go so we drive up shoulders and head are on the ground we're squeezing those glutes and that's driving our hips off the floor good maximum contraction there even higher up if you can higher up big squeeze excellent 15 seconds come on you got this and what want to do for the last 10 seconds we're going to hold at the top now so squeeze and hold lift up tense hold it hold it squeeze it three two one a oh feel that one definitely felt that okay onto our feet we've done 10 exercises we got five to go I want to pick up the speed a bit now a little bit more energy energ so we're going to do these hands on the ground like this I'm going to kick back into the high plank jump the feet forwards stand up okay so it's like this one two three yeah half burpees nice and quick let's go so stand up with those hands hands above the head reach up kick out High plank jump forwards reach up okay just go against yourself now so how many can you do in 35 5 Seconds out and reach doing really well come on it's a short session it's only 15 minutes we got four more moves after this 10 seconds we rest stand up tall use those legs stand up tall okay last one one more down and and up I tell you what one thing you can guarantee about burpees they get your heart rate up quick so we're back into another cardio exercise now what I want to see now is really fast arms up knee knee knee knee then it's four kicks four front kicks so four knee smashes one two three four and then we go one two three 4 One Two Three 4 one two three four front kicks one two three four high knees one two three four kicks one two three four repeat one two three four kicks almost there 10 seconds one two three four last few kicks one two three four one two three four and rest lovely great energy three more moves we're going for some speed again what I want to see now it's some power squats so feet together we drop down like this fingertips to the floor feet together so it's out in out in as quick as you can fast fast feet fingertips to the floor this is number 13 let's go come on Bend those legs every time want those fingertips touch the floor there we go we're off comeing two more big exercises to finish the session you've done well to find this time today right you found the 15 minutes you turned up it's a positive wind for you it's a good a good step in the right direction 15 seconds left how fast can you move come on down up 10 seconds pump those legs get down low every time fingers touch the floor come on four three two one and relax breathe last two exercises I want to see some speed again some Tempo so what we're going to do here we're going to jump forwards okay three jumps forward like this three big jumps and then a Sprint back okay high knee high knee sort of Sprint back so three big jumps forward let's go one two three F feet just make sure you don't trip over anything and again one two three high knees yes we got it come on one two three high knees really pump them up drive the knees up ah 10 seconds one two three last few seconds on the high knees fast feet come on pump arm pump pump pump right ah okay final move now final ex is what we're going to do five push-ups then we're going to run on the spot and do 20 high knees so five push-ups 20 high knees on repeat down we go this is the last exercise five push-ups let's go one two three four five up on our feet 20 high knees 1 two three four 5 6 7 8 10 1 3 4 5 7 8 10 repeat 20 seconds left five pushup one 2 3 4 5 up on our feet come on high knees 1 2 Three 6 7 9 10 2 3 5 6 8 9 20 workout complete there we go 15 minutes in the bag thank you so much for joining me on the body coach TV remember I post new workouts every week please hit subscribe check out the channel there's loads of videos if you want more support more advice and a tailored training program and meal plan visit the body coach.com and try the fre we trial of the amazing incredible life-changing body coach app well done guys have a great day and I'll see you soon Legends

#Minute #Fat #Burning #HIIT #Workout #Equipment #Body #Coach

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