15-minute High Intensity Interval Workout

15-minute High Intensity Interval Workout

Do you feel like you never have enough time in the day to squeeze in a workout? For most people, working out is a chore; on the same scale as (if not worse than) washing dishes, cleaning up the house or doing laundry. It’s not by coincidence though; the fact is when people think about a workout, they visualize an hour or two of grueling machine lifting at a 24 hour fitness center. Such should not be the case though.

Exercising can be done at home, can be done effectively without gym equipment, and can be completed in under an hour. You just have to make sure that you know what you are doing, and that you give it your all. Kodjo is back with a quick full body workout that gets results! Check out his video that shows you how to do this 15-minute high intensity interval workout in the comfort of your home.

If you want to see some beautiful, high performance workout clothes for woman and get daily fitness inspiration visit Fabletics Instagram page. Click on this link to check them out!



15-minute High Intensity Interval Workout

Let’s begin by saying that an hour of workout represents only 4% of your day; so if you really care about your body and staying healthy, you should be able to spare 4% of your day to exercise. However, not everyone has a full hour to work out. With that said, do you think you can allocate 2% of your day or better, 1% of it to exercise? Of course you can!

As the above video demonstrates, if you are short on time, you can complete a very effective full body, high intensity interval workout in 15 minutes. This particular exercise routine consists of 6 different body weight workouts. In other words, you are not using any gym equipment for this workout session; this is a routine you can do in the morning once you wake up.

Complete each exercise in 45 seconds and move on to the next one, with no rest in between sets. Once you finish the six high intensity interval workouts, take a 30-second break, and repeat the entire session again two more times, for a total of 3 times. Here are the 6 routines:

1) Jumping jacks (45 seconds)

Start the workout session with the jumping jacks routine. Keep your core firm and your knees soft. Remember to breathe through the exercise. If you can, pick up speed and do it as fast as you possibly can. The jumping jack workout is designed to warm up your muscles nicely in preparation for the upcoming exercises. Keep doing the jumping jacks non-stop until your Gymboss  interval timer beeps, then move to the next exercise immediately with no break.

2) Butt kicks (45 seconds)

In the butt kicks workout, you are tapping your butt with your heels while keeping your body slightly bent forward. Your core is firm and your forearm is at a 90 degree angle with your biceps. Ensure you do not clench your fingers; and breathe properly through the routine.

3) High knees with extended arms (45 seconds)

Extend your arms in a cross-like motion and lift your knees up one after the other. Drive your knees towards your chest and high enough. This exercise will help increase your lower body agility and speed. Continue to alternate knees as quickly as you can, with your arms parallel to the ground.

4) Side to side jump ropes (45 seconds)

Disclosure: You do not need a jump rope for this exercise. Keep your legs close to each other and begin jumping from left to right. When your feet land on the left, your arms should be pointing to the right; and vice versa. This is a great core and abdominal workout. It’s also a plyometric exercise that will help increase your agility.

5) Jab, uppercut, leg kick (45 seconds)

In this routine, you are working both your lower and upper body. Lean slightly forward, jab with your left arm, drive an uppercut with your right hand, and kick with your right leg. Repeat the same movement a second time, and then rotate side. Now you jab with your right hand, drive an uppercut punch with your left hand, and kick with your left leg. Repeat one more time and alternate side again. Keep alternating for 45 seconds non-stop. This is an excellent cardio, leg and obliques workout.

6) Mountain climbers (45 seconds)

If you want to build a solid core and strengthen your shoulder, you need to perform mountain climbers. You are also working your ab muscles with this workout. Get down on all fours and move your legs backwards in a high plank position. Lock your core and drive your knees towards your chest. As your right knee is up, you left leg is straight. Alternate legs as rapidly as you can for 45 seconds. Ensure your butt is not up in the air when you perform this routine.

That’s it; 4.5 minutes of high intensity interval workout. At this point you take 30 seconds of rest, quickly hydrate, and repeat the session again 2 more times for a total of 3 times or 15 minutes. Once you complete the entire 15 minutes, you should stretch for a few minutes to give your muscles the ability to recover faster. Stretching exercises are crucial, to minimize muscle soreness and workout injuries.

We hope you enjoy this workout and let us know if you were able to complete it or if you have any questions!


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About the Author: Kodjo Hounnake manages a health, wellness and lifestyle blog at www.Kodjoworkout.com; and recently created a easy-to-do free 4-week home workout program to help busy people get in shape in the comfort of their homes.


YOUTUBE 1: http://www.youtube.com/Kodjoworkout

YOUTUBE 2: http://www.youtube.com/Kodjofit


Female Fitness Photo by Ambro

Paid Endorsement Disclosure: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.


  1. To be honest, a workout is even worse than washing the dishes.
    I definitely like this guy and the workout. I will try to do it today. Okay, I promise I will do it today.
    Julia Reed recently posted..Fraternity Hazing: Hair-Raising Facts All Freshmen Must KnowMy Profile

  2. This guys awesome. We love his workouts. Joshua uses them more them me when he need to get a workout in but has no time. They are Fabulous.
    France recently posted..Keep It Real Thursday – Layered Chocolate Maple Walnut FudgeMy Profile

  3. Hey this a great workout, going to have to give it a try. This looks like a great warmup workout before my cardio sets.

  4. Wow! I’m exhausted just thinking about it! But I might give it a try…
    Sarah Arrow recently posted..#Pinterest: the small biz marketing kitMy Profile

    • Shelley Alexander says:

      Hi Sarah, I hope you do try it. Maybe start off slow and do half the exercises and see how you do with them before doing the entire program. Let Kodjo and I know how you do!

  5. Sarah,
    I can’t wait till you report back and let Shelley and I know how you did 🙂
    Good Luck!
    Kodjo recently posted..Chobani Gym Bag Giveaway: You Know You Want itMy Profile

  6. Michael Shook

    This is a great quick workout, intense is good, and quick is pretty cool too. I have liked bodyweight exercises for a while and did some of the Matt Furey routines, but this looks good to try and I am definitely looking forward to giving it a try.
    Michael Shook recently posted..Binaural Beats And Positive Affirmations For AbundanceMy Profile

  7. Hey Shelley,
    I see working out as a way to get out As working at the computer all day isn’t to much of a workout…lol. Good advice for people with a limited amount of time to workout :). Funny how I have been seeing a lot of post from random blogs on working out now that Thanksgiving is coming up…lol.

    Garen recently posted..Hostgator Reverses CommissionsMy Profile

    • Shelley Alexander says:

      Hi Garen, I agree with you that sitting in front of your computer all day is not a workout so I was happy to have my resident fitness expert Kodjo develop a exercise routine that can be done quickly and yield great results. Since my blog is all about holistic living I decided to start incorporating exercise information on it since this is a major part of staying healthy and energized. I hope you try the workout. 🙂

    • Garen!
      Working at a desk can definitely take its toll on you (on all of us for that matter). This 15-min workout can be done in the morning to give you a jumpstart before you head out the house. And since you mentioned it, yes you can feel free to use this routine to burn off the Thanksgiving fat 😉 Not that you would put on any…but at least the workout is there as a force majeur!
      Kodjo recently posted..Different Types of Formulation Development Stages for MedicinesMy Profile

  8. As a general rule, Shelley, the busier you are, and the less time you have for exercise, the more you probably need it.

    I think the key for many people, like internet marketers for instance, is to be able to maximize their benefits while minimizing the amount of time they have to invest. The 15 minute workout you suggest in this article seems to be just what the doctor ordered! Thanks for the tip.
    David Merrill 101 recently posted..Email MarketingMy Profile

    • Shelley Alexander says:

      Hi David, I totally agree with you. I hope you enjoy Kodjo’s workout and it really will help you get great results with minimal time spent.

  9. David,
    Thanks for re-emphasizing the importance of efficiency at the gym. A quick intense workout like this 15 minute workout routine has the same efficiency level as a much longer (but less intense session). But we all know time is money! So of course, I would choose a shorter intense workout over a longer less intense one (just like you)!
    Kodjo recently posted..7 Reasons People Abandon Their GoalsMy Profile

  10. Great post, Shelley! I must admit that I am a lot more focused on running, and that tends to be quite a lot for me (I currently run 30 miles a week, and plan to increase to 40 miles per week by the end of the winter, and possibly up to 50 miles per week over the summer), but these are definitely some good ideas for cross-training.
    Steve Nicholas recently posted..Winning by LosingMy Profile

  11. Hi Shelley,

    First time on your site, thanks for having me. I have to say I really hate working out with a passion lol. The only thing that I can make myself do is a 5k run every Saturday morning. However if I ever find some spare time rolling round in my back pocket I think I could do the 15 minute workout illustrated above.

    Thanks for keeping it real and sharing really valuable workout info.

    Beth 🙂
    Beth Hewitt recently posted..Lots of ideas on how to design a blogMy Profile

    • Shelley Alexander says:

      Welcome to my blog Beth! Working out can be a chore sometimes. That is why I like a quick workout like this one to get the job done and produce results without spending hours in the gym. It’s great that you are doing a 5k run on Saturday mornings, adding this workout to your routine will give you some variety to your exercise program.

  12. Beth,
    I agree with Shelley, and I’m not being bias. Supplementing your cardio practice with bodyweight strength training workouts will ensure that you build stamina much more rapidly, and more sustainably.
    Kodjo recently posted..Upper and Lower Body Workout with @LauraLostWeightMy Profile

  13. very good tips

    • Shelley Alexander says:

      Thanks Bakeca, glad you enjoyed them! Stop back by because I will posting a detox exercise video this week and more videos to come from Kodjo.

  14. I think it’s fantastic that you run over 30 miles per week! If you do add this workout to your weekly routine it will be a nice complement.
    how to lose weight fast recently posted..lose weight fast and safeMy Profile

  15. Shelley, This video and workout tips provide healthy goals for anyone who wants to maintain a healthy
    weight. Thanks for sharing.
    Ethan recently posted..How To Lose Weight In One WeekMy Profile

  16. Thanks for this inspiring post! Any tips on working out effectively are always great, just so my routine doesn’t get too repetitive!

  17. Elaine,
    We’re glad you find it inspiring. If you have any questions, please do not hesitate to let either me or Shelley know 🙂
    Have a great week!
    Kodjo recently posted..Six Reasons You are Not Losing WeightMy Profile

  18. Hello There. I found your blog using msn. This is a very well written article.

    I’ll be sure to bookmark it and come back to read more of your useful info.
    Thanks for the post. I will definitely comeback.
    Britney recently posted..BritneyMy Profile

  19. This is awesome! Love these workouts 🙂

  20. This is awesome! I’m always looking to shorten my workouts, but 15 minutes is impressive. I’m going to try this today. Thanks for sharing!

  21. Higher intensity interval training is a very effective way to lose weight and get fit. It can burn calories up to 48 hours after your workout. It is very physically demanding and should be done only if your body can handle the physical strain of working at maximum levels.

  22. Don’t underestimate this because it is only 15 minutes!

    I’m a reasonably fit guy and I know for sure I’ll struggle with this, but I’m going to give it a go anyway.


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