Burn calories and work multiple muscles with this 15-minute no-equipment routine

This high-intensity routine is quick to complete and only requires your bodyweight for each exercise

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If it looks impossible for you to fit exercise into your week then perhaps you're being over-ambitious with your workouts and in actual fact could still reach your goals with much shorter sessions. This HIIT routine only takes fifteen minutes to complete and will train your whole body.

This is an equipment free workout as well, so no fuss is involved in finding the right weight or setting up any gym machines. The one thing that may come in handy is laying one of the best yoga mats underneath you to protect your joints as you move through the exercises and it will help to prevent any slips.

Joe Wicks, or the Body Coach (opens in new tab) as some may know him, is behind this high-intensity interval training (HIIT) routine that packs fifteen different exercises into fifteen minutes. You will follow his lead performing each move for 40 seconds followed by 20 seconds of rest.

If you've never tried a HIIT workout before don't worry too much about getting it wrong; thankfully, this training style is pretty straightforward. Plus, the video has audio cues to inform you when to change exercise and Wicks provides demonstrations for each exercise to ensure you nail the correct form. Proper form will boost your results and help prevent injury.

Watch Joe Wicks' 15 Minute No-Equipment HIIT Workout

HIIT training can also be referred to as anaerobic training, which is a style of exercise that uses your body's energy reserves during and after a workout. This keeps your metabolism levels elevated meaning your body will burn calories for hours after you finish exercising.

HIIT exercise is also a useful tool for building lean muscle, which also can boost your metabolism and increase your calorie burn. Despite Wicks' routine being so short it will certainly get you on the right track for reaching any weight loss goals or increasing your fitness levels.

If you fancy increasing the challenge of a workout like this, you should consider adding high-intensity resistance training into your routine. This workout style still adopts a similar format as HIIT workouts, this being short and intense active periods followed by rest periods. However, it involves exercise with heavier resistance to blend strength and cardio into one workout.

All you'll need to do this is some small to medium weights found in most gyms or if you're trying this at home a pair of the best adjustable dumbbells will work well for this. These modifiable weights can be adjusted on the spot and are great for saving space.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.