Whether you’re new to exercise or already active, this workout can be modified to fit your fitness level. All you need are full body hiit workout and some willpower. In just 15 minutes a day, you can start sculpting a stronger, leaner body.
A Full body hiit workout is one of the most effective forms of exercise for building strength, improving cardiovascular health, and boosting your metabolism for hours after your workout.
15-Minute Full Body HIIT Workout to Burn Fat Fast
1. Sumo Squat Jumps
This explosive plyometric move is a fantastic lower-body activator that torches your glutes, quads, adductors (inner thighs), and gets your heart pumping for serious calorie burn.
How to do it:
- Stand with your feet wide and your toes pointed out at about a 45-degree angle. Place your hands at your chest or at your sides.
- Drop into a deep squat with your chest up, back straight, and knees tracking over your toes.
- Explode up into a jump, squeezing your glutes at the top.
- Land softly and reset immediately.
- Complete 12 reps.
Why it works: The wide stance targets the inner and outer thighs and glutes, while the plyometric jump increases your heart rate and boosts your afterburn (EPOC), allowing you to burn calories long after you’re finished. It builds power and tones the lower body quickly.
2. T-Push-Ups
A dynamic upper-body + core blaster that builds shoulder stability, chest/triceps strength, and rotational power while engaging your obliques.
How to do it:
- Get into a high plank position with your hands under your shoulders and your body straight.
- Lower yourself into a push-up position, bringing your chest to the floor (or your knees if you are modifying the exercise).
- Push up and then rotate to one side, lifting your top arm to the ceiling to form a “T” shape with your body (keep your hips stacked).
- Return to plank and repeat on the other side.
- Do 20 total (10 per side).
Why it works: It combines push strength (chest and triceps) with rotation (obliques and core), plus shoulder stability. The twist engages the entire midsection, improves posture, and increases calorie burn through dynamic movement.
3. Push-Up + Opposite Shoulder Tap
This anti-rotation powerhouse combines the strength of a classic push-up with the stability work that challenges your core. It’s perfect for sculpting your chest, shoulders, triceps, and midsection while boosting your coordination.
How to do it:
- Get into the high plank position.
- Perform a push-up, either full or on your knees.
- At the top, quickly tap your right hand to your left shoulder while keeping your hips steady.
- Alternate sides.
- Do 12 total (6 per side).
Why it works: The push-up drives upper-body pressing power, while the opposite tap forces your obliques and deep core stabilizers to fire, improving anti-rotation strength, posture, and overall athleticism. It ramps up heart rate for extra calorie burn too.
4. Power Thrusts
It’s a full body hiit workout explosive exercise often called a squat thrust with a jump finish that works your legs, core, and shoulders while getting your heart pumping. It’s a metabolism shredder!
How to do it:
- Stand up, then drop into a squat and put your hands on the floor.
- Jump your feet back to a plank position.
- Then, jump your feet forward to your hands.
- Explode up with your arms overhead (optional: jump for more intensity).
- Perform 12 reps.
Why it works: This classic burpee variation engages all the major muscle groups, increases your heart rate for a high calorie burn, and builds explosive power. The squat-to-jump phase targets your lower body, and the plank engages your core—perfect for rapid fat loss!
5. Lateral Lunges
This side-to-side exercise strengthens the legs, targets the inner and outer thighs, and improves hip mobility, leading to better overall lower-body function and preventing injury.
How to do it:
- Stand tall with feet together, core engaged, hands at chest or sides (clasped in front for balance works great).
- Step wide to one side with your right foot, bending your right knee deeply while keeping it tracking over your toes—left leg stays straight, foot flat on the floor.
- Sink hips back and down (chest up, back straight—no leaning forward excessively).
- Push powerfully through your right heel to return to standing center.
- Alternate sides smoothly.
- Complete 12 total reps (6 per side).
Why it works: It asymmetrically targets the adductors (inner thighs), abductors (outer thighs and hips), and glutes, correcting imbalances caused by forward-only movements such as squats. Its larger range of motion increases calorie burn and improves lateral agility, which is key for toning the legs and enhancing athletic performance.
6. Mountain Climbers
This fast, fiery core and cardio drill will skyrocket your heart rate while targeting your abs, shoulders, and hip flexors. Best of all, no equipment is needed.
How to do it:
- Start in a high plank: Hands under shoulders, body in a straight line (or modify on forearms/knees).
- Drive one knee quickly toward your chest, keeping hips low and core braced.
- Immediately switch legs in a running motion—alternate rapidly while maintaining plank stability.
- Move fast but controlled (no bouncing hips up/down).
- Do 12 reps total (each knee drive counts as one rep—aim for quick switches).
Why it works: It combines an isometric plank hold, which targets the core and shoulders, with dynamic hip flexion, which targets the abs and hip flexors. This delivers a massive calorie burn through an elevated heart rate and full-body tension. It’s great for building endurance, sculpting your midsection, and boosting your metabolism.
7. Tuck Jumps
This high-intensity, plyometric finisher builds explosive power, recruits fast-twitch muscle fibers, and maximizes post-workout afterburn to accelerate fat loss.
How to do it:
- Stand tall with feet shoulder-width apart, knees slightly bent in a quarter-squat prep position, arms relaxed at sides or bent for momentum.
- Explosively jump as high as possible while driving your knees up toward your chest (tuck them in tight—aim to bring thighs parallel to the ground or higher if you can).
- Swing your arms upward forcefully to help generate height and power.
- Land softly on the balls of your feet with knees bent to absorb impact, immediately reset into the quarter-squat position.
- Reset quickly and go again—no pausing at the bottom.
- Complete 12 reps (or as many quality reps as possible with good form).
Why it works: This exercise primarily targets the quadriceps, glutes, hamstrings, and calves, recruiting fast-twitch muscle fibers to increase power and strength. The full-body explosiveness increases your heart rate and EPOC (excess post-exercise oxygen consumption), which keeps your metabolism revved for hours. It also improves agility, vertical leap, and core control when fatigued, making it perfect as the grand finale to any circuit.
Are you ready for a full body hiit workout? Roll out your mat, set a timer for 15 minutes, and give it your all! Your body (and metabolism) will thank you! Share this workout with anyone looking for quick, effective results.
