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If you’re looking to burn more calories in a short amount of time, look no further than this 15-minute calorie-burning workout! This HIIT (high-intensity interval training) workout will help you blast away those stubborn pounds and get the body you’ve always wanted. In just a few short minutes, you’ll be sweating and feeling amazing. Let’s get started!

Can you burn calories in 15 minutes?

While it is certainly possible to burn calories in just 15 minutes, the number of calories you’ll burn will depend on a variety of factors, including your weight, intensity level, and how often you work out. 

Can you burn calories in 15 minutes? The fact is you can burn anywhere from 100 to 300 calories during 3-minute, 5-minute, 7-minute, and 15-minute exercises, according to experts in physical fitness. Instant workouts are cost-effective in time and can be huge for weight loss.

A whole hour of exercise can be a strain for many. Most exercise programs do not succeed because people can’t always take one hour of their day to do fitness. Don’t worry about it should you be determined to squeeze your workout within a short time to exercise. The secret behind these intense workouts that burn fat is in the principles of HIIT or high-intensity interval training.

What Is HIIT and How Does It Improve Your Workouts?

HIIT training is a type of workout that alternates between high-intensity and low-intensity exercises. The goal of HIIT is to help you burn more calories in a shorter period of time. For example, you might do a sprint followed by a slow jog or walk. HIIT workouts can be done with any type of exercise, including running, biking, rowing, and even swimming. 

One of the benefits of HIIT is that it’s a very efficient workout. You can burn a lot of calories which is ideal if you’re short on time. HIIT is also a very versatile workout. You can do it anywhere, and you don’t need any equipment other than your own body weight. HIIT workouts are also relatively easy to modify to your own fitness level. 

HIIT can be an effective way to burn calories and improve your workouts. Calorie burning is the most important factor in improving your workout. The more calories you burn, the more energy you have, and the better your workout will be. In addition, HIIT workouts help to improve your cardiovascular health and increase your endurance. 

HIIT Calorie-burning workout for beginners (high-intensity interval training)

If you are new to HIIT, there are a few things to keep in mind. First, start with a moderate level of intensity and gradually increase it over time. Second, make sure to warm up before starting your HIIT workout and cool down afterward. Finally, listen to your body and take breaks as needed. With a little practice, you’ll be on your way to an effective and calorie-burning HIIT workout in no time.

Here are some HIIT Calorie burning workouts for beginners:

Butt kicks with arm circles

15-Minute Calorie Burning Workout: How To Burn More Calories

Butt kicks with arm circles

Butt kicks with arm circles are a great calorie-burning workout that can help you tone your whole body. Begin by kicking your heel on each foot one at a time, upwards towards your butt as if you’re running. As you do this, put both arms to the side and turn them in a circular direction. This exercise can help raise your heart rate while stretching muscles in your legs, working your core, and bringing blood flow to your arms.

Jump squats

Jump squats


Squat down with your hands towards the front. When you are jumping with your legs together, you should place both hands over your hips to help maintain your balance. Continue to leap into a squat and get as close to the floor as low as you can. It is important to push your weight onto your heels when you sit down to engage your glutes and hamstrings.

Ski jump

Ski jump

Ski jump is an excellent fitness routine that keeps your heart rate elevated. While you’re jumping to the left using the left leg, move your right foot to the left. In the meantime, you’ll extend your left hand and tap the floor. Repeat this on the opposite side, and then continue to leap from left to right. By keeping your back and hips lower, you’ll work your core and focus on your lower back muscles more.

Jumping lunges

Jumping lunges


Start with a lunge by moving backward using one foot before lowering your knee towards the ground. Set the arms into a run posture to have the momentum to jump in the air. While you are jumping, switch legs, landing on the other leg with the other behind your back and your knee lowered towards the ground. Continue to jump and stay low throughout to feel the burn.

High knees

High knees


This exercise is exactly the way it sounded! Bring your knees towards your chest. For you to set yourself a target to strive towards, put your hands out straight and then try tapping them using your knees. This exercise is sure to increase your heart rate.

HIIT workout structure

The structure of a HIIT workout varies, but it typically includes a warm-up period followed by four to eight minutes of high-intensity activity, followed by two to four minutes of recovery. 

The recovery period can be either active or passive. Active recovery involves doing a low-intensity version of the same exercise, such as walking instead of sprinting. Passive recovery simply means taking a break and letting your body recover. HIIT workouts can be adapted to any fitness level, making them an accessible workout option for everyone.

Each exercise should last for 45 seconds, then rest for 15. After some time, you can increase it up to 50 seconds of workout and 10 seconds of rest. Continue with this pace until you can complete the entire workout without resting in any way.

What workouts work with HIIT?

When combining HIIT with other types of exercise, it is important to consider the goals of the workout and the level of intensity that can be safely achieved. It is important to choose exercises that complement each other and create a balanced workout. For instance, adding some resistance exercises to a HIIT workout can help to improve muscle tone and overall strength. Ultimately, the best way to combine HIIT with other types of exercise will depend on the individual’s goals and fitness level.

Maximize your training with a Professional Coach

There’s no question that working with a professional coach can help you up your game and take your training to the next level. A good coach will design a workout plan tailored specifically to your goals and abilities, and they’ll be there to motivate and encourage you every step of the way. 

At Perform Coaching, we specialize in helping people achieve their fitness goals in the most convenient way. We’ll work with you to develop a plan of action that meets your needs and will help you reach your ideal weight.

Perform Coaching specializes in male and female body transformations with the following:

  • Personalised Action Plan
  • Customised Nutrition Plans
  • Weekly Check-Ins
  • Fully Bespoke Training Program
  • Daily Support and Accountability
  • A Thriving Community
  • Exclusive Coaching Hub

With our online personal trainer services, you can make the most of your HIIT and burn more calories for faster and more effective weight loss at your convenience. Contact us today to learn more about how to achieve your body transformation goals!



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