The Best HIIT Workouts 15 Minutes Or Less

15 minute hiit workouts
Let me help you reach your goals in just 15 minutes a day.

Only got 15 minutes to get a great workout? Hiit is the way to go. You can get a lot done in 15 minutes if you have a plan. If you are anything like me my schedule is packed with different meetings, places to be and appointments throughout the day. Or maybe you are a supermom trying to find a solution to get in your workouts because you don’t have a lot of time. 

5 things you gotta do to maximize your workouts when you only have 15 minutes.

Either way…

Hiit workouts will help you maximize time, get your heart rate up and work every muscle in your body, when done properly.

I’m going to share with you that took all of the guesswork out. After working with executives, moms, dads, and just busy people for the past 12 years I have created a ton of hiit workouts that can be done in 15 minutes. 

hiit leg exercise
Simple exercise that can be done from anywhere.

The key to hiit workouts is to work every muscle in your body. I actually took on this approach nearly ten years ago. I ditched the split training forever ago because it was just too boring quite honestly and I wasn’t working out to become a bodybuilder. Those styles of workouts were just not for me. And to be honest my workouts didn’t suffer. 

With effective hiit workouts you:

  • Are more efficient with your workouts and time
  • Target your legs, abs, and upper body
  • Are ready to take on anything*

*I never liked when I was doing split training. If I were to go to the park with some friends or walk up a flight of stairs, I would be winded. 

That didn’t equal fitness to me. I wanted to be fit. 

K2 Sweat Program

K2 Sweat is a program offered inside of our hiit training app.

Our sweat program is hiit workouts that can be done in just fifteen minutes. We encourage everyone who joins K Squared Fitness training plans to start with this program because:

  • It’s obtainable
  • It’s effective
  • Builds the habit of exercising everyday
  • And can be done in 15 minutes 

Our daily hiit workout app allows you to select a program based on (time and equipment) and then simply click start and then follow along. 

Our training program will work your abs, legs, upper body, and get your heart rate up. 

Imagine this…

You set 15 minutes aside and you start pushing yourself in workouts and in a short amount of time you will start to feel better, look better and have more energy. Because look, if you get in the habit of knocking out the K2 Sweat program everyday. 

Soon you will start building on your momentum and then want to do hiit workouts that are 30 minutes. 

15 Minute HIIT Workout Examples:

Men, women, beginners, and even myself can get an awesome workout in a short amount of time. In fact I got my butt kicked in just 10 minutes earlier today. They key to any hiit workouts routine is you want to get right work quickly by doing this:

FirstGet Your Heart Rate Up.

With some form of cardio (treadmill, row, bike, jump rope, etc) check out these cardio exercises that can be done from home.

Second – Work Your Legs.

Your legs have a lot of muscle and you want to send all of the “blood” from your heart to your legs. 

Here are my top three leg exercises to go to that don’t require a lot of equipment

Never compromise form.

Goblet squats are a great way to work your legs, abs, glutes, you name it. It’s one of the top five exercises you need to do to have any killer leg workout.

We recommend Men having a 20kg kettlebell and women having a 16kg.

You don’t always need a step. Here I used a sandbag.

Alternating step ups are another great leg exercise that you wan to have in your tool box. In fact single leg exercises are probably better for you…so get to steppin’

Wall sits. They are awesome.

Come on wall sits are too often forgotten. In this blog post I give you 6 of my favorite variations to try, or just check out the video above.

Third – Work Your Upper Body

After sending all the “blood” to your legs –> work your upper body next so that now the blood is now rushing to your upper body. When you do this you now have blood circulating throughout your body. It’s called peripheral heart rate training. 

Enough researching right? Just click the picture as get to working out!

Within our training programs here are in a small outline of who it’s for and what we have in there

  • HIIT workouts for beginners with our “harder and “easier” buttons.
  • For women. Katie and many other women follow these workouts everyday.
  • treadmill workouts under our K2 Cardio plan these quite honestly might be my favorite.
  • Ab workouts
  • And for men too. I’m a business owner, I’m in and out of meetings all day long and have to maximize my time everyday. Just like our clients everyday I pull up up our app, click start, and get in and get out so that I can get back to the real world.

Believe me I miss the days where I could spend hours in the gym but I just don’t have that time available anymore.

Here are my top three upper body exercises to go to that don’t require a lot of equipment:

Core. Arms. Back. All of it. Do more of them

Renegade rows just require a pair of dumbbells. It’s an advanced variation of a plank essentially and…to make it harder just bring those feet all the way together. Watch the video above to understand what I mean by “tuck your pelvis” to really engage your abs. Otherwise, you are likely to feel it all in your back.

Abs. Triceps. It’s a great exercise.

The plank to push up is a harder variation of the plank. If you are going to try this exercise make sure to put your hand directly below your shoulder. This way at the top your shoulders are stacked right on top of your wrist.

Want better posture? Me too. Do these more often.

Fourth – Slip In Some Abs

The king of all ab exercises is the L Sit but that’s a toughhhh exercise. But if you are up for a challenge check that one. Otherwise here are my top 3 ab exercise that you don’t require a lot of equipment.

Master this ab exercise before you even try 2 and 3.

The hollow body is no joke. This is actually the first thing that I teach our clients in our training programs. Mastering the hollow body will help you:

  • Engage your core
  • Prevent back pain
  • Strengthen your glutes

But if this ab exercise is too challenging for you try this one instead.

Once you have mastered the hollow body give these a go. But be patient. These are tough.

V ups are a staple in our ab workouts. That challenge your core, hamstring flexibility, and really work your lower abs. Click here to do an ab workout from home that can be done in just five minutes.

Oh these burn.

You can see why I had you master the hollow body first. Both the V Up, and the bicycle crunch require you to keep your lower back glued to the ground. If you don’t you are just working your back and not your abs.

This is the most valuable thing we have within our app:

I was a personal trainer for over 10 years (still am) and would here this all the time:

“I can’t do that”

Take the hollow body for example. It’s a difficult exercise. Within our fitness app every exercise has a “easier” or “harder” button see image below. If you “can’t” do it. Simple click easier. Our technology allows you to tailor each exercise TO YOU. It’s like a personal trainer in your pocket ?

hiit workout
A personal trainer in your pocket

LastlyKeep It Simple 

  • Heart rate up
  • Legs
  • Push 
  • Pull
  • Abs
  • Repeat 

When you don’t have a lot of time you want to keep things simple and get straight to work. Because something is going to be better than nothing. For hiit workouts you want to get good intensity in a short amount of time. 

I have always said:

“Intensity over volume”

What this means is that you don’t need to do more, more, more working out. You just need to go harder and give your best efforts in everything you do. Even if it’s just 15 minutes. 

hiit workouts at home
You ready?


It doesn’t matter if you are working out for 15 minutes, 30 minutes, or even an hour. I truly believe intensity is going to help you get results. For the days you truly only have 15 minutes you need to have a plan and you want to get straight to work:

  • Get your heart rate up (treadmill, row, bike, jump rope, etc)
  • Work your legs
  • Pull something
  • Push something
  • Slip in some abs
  • Repeat

Reference above for my top three exercises for each. 

If you don’t want to have to think about what to do each day. Take our daily hiit training app for a spin! All you do is click play and follow along. You can learn more about it here

k squared fitness
Your coaches Kevin & Katie

Check out our other fitness tips:

Comment below with your favorite style of training to do!