15-Minute Workout: A Full Body HIIT Abs Focused Routine You Can Do At Home!
Are you looking for a quick full-body HIIT workout routine that you can do at home? Look no further! In this blog post, I will describe our 15-minute HIIT routine that can be done in the comfort of your own home. I will also discuss the benefits of working out at home, as well as the benefits of doing HIIT training. And finally, I will provide information about our free Fortius Fit fitness app and the upcoming Fortius 2.0 paid version.
Full body 'HIIT' Workout (Bodyweight Workout)
This high-intensity interval training will make you work every single muscle in your body! This 15-minute routine is perfect for those short on time.
Exercises included in our full body home workout routine
Spider Mountain Climbers
Spider Mountain Climbers are a great full-body exercise. They work your quads, glutes, chest, shoulders, arms, and core.
How to do it:
Get into a pushup position with your hands directly under your shoulders.
Bring your right knee to your elbow, quickly switch legs, and bring your left knee to your elbow.
Continue alternating legs at an intensity suitable for you.
Russian Twist
The Russian twist is excellent for toning your obliques and strengthening your core.
How to do it:
Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight.
Hold your hand at your chest, or extend them straight out in front of you.
Twist to the right, then to the left to complete one rep.
Squat Jumpouts
Squat jumpouts are intense, and they will make you sweat! They work your quads, glutes, and core.
How to do it:
Start in a squat position with your feet shoulder-width apart and your hands at your chest.
Jump up explosively and land in a pushup position.
Immediately jump back into the squat position and repeat.
Dive Bomber Pushups
Dive bomber pushups might be very challenging for beginners, and if you cannot perform them safely, you can try to do knee pushups instead.
How to do it:
Start in a downward-facing dog position with your hands and feet shoulder-width apart.
Slowly lower your chest towards the floor.
Then push back up to the starting position.
Hamstring Walkouts
Hamstring walkouts will improve hamstring resilience and also slightly work your glutes. This exercise is also suitable for improving your posture.
How to do it:
Start in a supinated position with your knees flexed, then perform minim steps until your legs are fully extended at the knee joint.
Bring yourself back into starting position by performing small steps back.
Keep your elbows next to your trunk throughout the movements and drive them into the ground to generate more stability and strength.
Plank Rotations
Plank rotations are great for strengthening the core and obliques. They will help you get a smaller waist by engaging your abdominal muscles.
How to do it:
Start in a forearm plank position with your elbows under your shoulders and your feet hip-width apart.
Keep your hips square to the ground, rotate your body to the right, then back to the center.
Rotate to the left, then back to the center to complete one rep.
Low Squat Skips
Low squat skips are super intense and work your quads, glutes, and calves. They will also help you improve your coordination and balance and test your anaerobic capacities!
How to do it:
Start in a low squat position with your feet shoulder-width apart and your hands at your chest.
Explosively jump up and bring your knees to your chest.
Land softly back into the squat position and repeat.
Plank Knee to Elbow
Plank knee to elbow is excellent for toning your abs and obliques. It is also a good exercise to improve your core and abdominal muscle endurance!
How to do it: Start in a forearm plank position with your elbows under your shoulders and your feet hip-width apart. Bring your right knee to your right elbow, then quickly switch legs and bring your left knee to your left elbow. Continue alternating
Monkey Pushup into Squats
Monkey pushup into squats is a compound movement that works your upper body muscles and legs. This exercise requires some coordination and might be challenging for beginners! Pay special attention to the form; if it becomes too challenging, you can perform a squat into walkout movement instead.
How to do it: Start in a downward-facing dog position with your feet and hands shoulder-width apart. Slowly lower your chest towards the floor, then push back up and perform a squat. Keep repeating this movement at a pace that allows you to maintain good form.
V-Ups Bent Legs
V-Ups with bent legs will work your abs and help tone your midsection! You can perform it with your legs straight to make it more challenging for those more advanced.
How to do it:
Start lying on your back with your legs bent and your feet flat on the floor.
Slowly lift your upper and lower body off the ground and bring them towards each other to meet in the middle.
Return to the starting position and repeat.
Work to rest ratio and number of round recommendations!
30 seconds ON, 10 seconds OFF, and 2-3 minutes rest between rounds!
Beginner 2 rounds (time to execute 15 minutes)
Intermediate 3 rounds (time to execute 23 minutes)
Advanced 4 rounds (30 minutes)
SAFETY: There are known risks involved in participating in any workout program. To reduce the risk of injury, always consult your physician, health care professional, and parents & guardians before starting any exercises.
Benefits of Working Out at Home
There are many benefits to working out at home, including convenience, privacy, and cost savings.
Convenience: You can work out anytime, anywhere, without traveling to a gym or fitness center.
Privacy: You can feel comfortable working out in your own space without feeling self-conscious or judged by others.
Cost Savings: You can save money on gym memberships, personal training fees, and other associated costs.
Benefits of Doing HIIT Training
HIIT training is an effective way to burn fat, build muscle, and improve cardiovascular fitness.
HIIT training is an interval training that alternates between short periods of high-intensity exercise and recovery periods. HIIT training can be done with any cardio exercise, such as running, biking, or rowing.
The benefits of HIIT training include:
Improved fat metabolism
Improved cardiovascular fitness
Enhanced athletic performance
Increased calorie burn both during and after exercise (limited evidence)
HIIT training is an excellent option if you're looking for a workout to help you lose weight, build muscle, and improve your cardiovascular fitness. And with our 15-minute workout, it's easy to fit HIIT training into your busy schedule.
Click here to find out what Tabata workouts are and whether you can benefit from them!
Full workout video included in the blog!
Conclusion
The 15-minute HIIT workout we provided is a great way to get in shape and improve cardiovascular fitness. It can be done at home. Thanks for reading. Please let us know in the comments below what other topics related to fitness and nutrition you would like us to cover.
To find out more about our services, check out:
Learn more from the most comprehensive training and nutrition-related blog in the Middle East:
#StayStrong #BeFortius
