15-Minute HIIT Workout for Beginners

One of the best things about working out at home is that the way you move is entirely up to you. You can modify and amplify however your you see fit, and if you need a break, you can press “pause” until you’re ready to start things up again. Every time you step on the mat, you’re the architect of your own journey, which was exactly the inspiration behind this customizable HIIT workout, brought to you by the Well+Good Trainer of the Month Club. This month, we’re doubling down on motivation with two trainers—Amber Rees and Lindsey Clayton, senior instructors at Barry’s, co-founders of Brave Body Project, and real-life best friends—who will help guide you through a series of tailored-to-you moves designed to get your heart-rate up while giving your body exactly what it needs on any given day.

The workout combines both high and low impact moves, which you can mix and match however you choose. You’ll be tackling 15 moves in 15 minutes, no equipment required. “We’re alternating between a bodyweight strength exercise and then a HIIT plyo exercise,” says Clayton. “And it’s going to kick your butt.” After you warm-up, you’ll move through circuits that include 50 seconds of low-impact movement, 10 seconds of rest, and 50 seconds of the high-impact version of that same move. Think: 50 seconds of basic bodyweight squats followed by 10 seconds of rest and 50-seconds of squat jumps.

“The best part about this workout is that we’re always essentially giving you the modified version of your plyo move first,” says Clayton. This way, if jumping doesn’t feel quite right for you today, you can simply stay in your strength training move, and simply pick up the pace if you want to make it more challenging. “You’re in control of the speed at which you do the movements: If you’re feeling good, pick up the pace, and if you need to slow down to live your best life, this is your workout.” No matter which version of the moves you choose—or how fast you choose to do them—you’re sure to be feeling sweaty and strong by the end.

Take a sneak peek at at a sampling of the high and low-intensity mixture of moves, then press play on the video below to follow along with the full workout.

1. Squat: We’re taking it back to basics with the move every bodyweight workout should have: a squat. Make sure you’re standing with your feet slightly wider than shoulder-width apart, and—while keeping your chest up—bend your knees and lower yourself down. Once you reach the bottom, double check to make sure your core is turned on, squeeze your booty, and slowly come back up.

2. Jump squat: At the bottom of your squat, slice your hands downward and jump straight up—making sure you land back in your squat with soft knees. If you’re opting to make this one low-impact, just stay in your squat, speed it up, or add a pulse. Now that you’ve completed your first five moves, hit play on the video above for the rest of your workout.

3. Alternating side lunges: These side lunges are meant to help you get into your outer glutes and inner thighs. Simply step one foot out to the side, and bend your knee to come into a lunge, touching the floor in front of you with your opposite hand. Be sure to keep your chest proud, and focus on tracking your knee above your ankle.

4. Skater lunges: For the plyo version of your side lunges, you’ll be “channeling your inner Olympian” with 50 seconds of skaters. Start on one foot and engage your core, then hop your other foot out to the side, landing softly with your knees loose and fluid and your other foot lightly on the floor behind you. Focus on moving from side-to-side (instead of up and down), and if this isn’t for you? Just do another round of step-style alternating side lunges.

5. Alternating curtsy lunges: Similar your standard side lunges, curtsy lunges hit your glutes and inner thighs, but also add some additional work in your outer thighs, too. To do them properly, simply cross one leg behind the other, sink your hips down vertically, and keep your upper body straight so that your butt isn’t sticking out.

6. Jumping jacks to 3-step touch: To amplify your curtsy lunges, you’ll be doing two jumping jacks followed by a three step touch. After you’ve finished your jumping jacks, take three quick steps to one side, raise one knee toward your chest, and then do the same thing in the other direction before returning to your jacks.

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