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15-Minute (Or Less!) Bodyweight HIIT Workout

Being a full-time mom and business owner is unbelievably rewarding and fulfilling. I get to do what I love with and for the people I love, and I also get to travel often. This also means that I’m often short on time and/or in a place where my fitness equipment is limited.

I absolutely love HIIT workouts because they allow me to make the best use of my time when it’s in short supply. And I especially love bodyweight only workouts like this one because they give me workout options no matter where I am in the world.



Bodyweight HIIT Workout

What it is: Body weight HIIT workout (no equipment needed and easy to do at home!)

Who it’s for: Everyone! Whether you are a beginner who isn’t using weights yet, or and advanced GGS who finds herself without equipment–this workout is for you.

How to do it: This workout is time based. You’ll need either an interval timer or an interval timing app, and you’ll perform 20 seconds of each exercise, no breaks.

The Exercises

  • Reptile Walkout
  • Jump Squat
  • Pushup
  • Reverse Lunge
  • Rolling Plank
  • Hinge Jump


  • Perform each of the 6 exercises for 20 seconds each, no rest. Then rest for 60 seconds.
  • Perform 3-5 rounds

How This Workout Can Fit In Your Program

This can be a stand-alone workout when you’re short on time (after a quick, dynamic warm-up). You can also use it as a conditioning finisher after a strength training workout.

Looking for a little more guidance with your training program? We can help!

A message from GGS…

At Girls Gone Strong, we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong is not only based on tested, reliable, and safe information from trustworthy sources, but also that it is effective and efficient.

That’s why we developed our flagship training system, The Modern Woman’s Guide To Strength Training.

We’ve cut through all that noise and the BS with a sane, sustainable, and efficient approach that will help you achieve maximum results, whether you’re brand new to strength training, or a veteran in the weight room.
With four different 16-week programs—that’s 64 weeks of training—you get over a year’s worth of workouts, including progressions to ensure that you continue making progress. You’ll also get a training manual, exercise glossary, progress tracker, a bonus conditioning manual, plus a video library with over 70 high-definition videos breaking down each exercise, step by step.

We believe fitness should enhance your life instead of become your life. If you exercise in a way that you actually enjoy, staying fit and strong won’t ever feel like a drag. You’ll look forward to it for years to come.

If you want an entire training system that will help you look and feel your best, The Modern Woman's Guide to Strength Training is for you!

Learn more here!

About The Author: Neghar Fonooni

Girls Gone Strong co-founder Neghar Fonooni is a fitness and lifestyle coach, writer, entrepreneur, veteran, wife, and mom. Neghar’s mission is to help women all over the world live fit, happy, empowered lives without stress and shame. Learn more about Neghar on her website, and connect with her on Facebook, Instagram, and Twitter.

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