Crunch and climb your way to a stronger core and fired-up quads with this high-intensity bodyweight circuit.

This ‘Micro HIIT’ workout is taken from the Freeletics 15-minute Training Journey, which offers six weeks of 15-minute bodyweight-only workouts to do anytime, anywhere and with no equipment.

The Nemesis workout is designed to target your lower body and core. By completing these exercises quickly you’re guaranteed to feel the burn, so make sure you complete the warm-up and cool-down in a slow and controlled manner to ward off injury.

Dynamic Warm-Up

Jumping Jacks x 30

Knee Kicks Left x 10

Knee Kicks Right x 10

Squat Jumps x 10

Supermans x 10

Nemesis Workout

The Core-Specific HIIT Workout That 15 Minutes Or Less – Men's Fitness UK

Photography: Getty Images

ROUND 1:

Crunches x 50

Mountain Climbers x 10

ROUND 2:

Crunches x 40

Mountain Climbers x 20

ROUND 3:

Crunches x 30

Mountain Climbers x 30

ROUND 4:

Crunches x 20

Mountain Climbers x 40

The Core-Specific HIIT Workout That 15 Minutes Or Less – Men's Fitness UK

Mountain Climbers

Active Cool-Down

Camel Hold x 30 secs

Right Side Stretch x 20 secs

Left Side Stretch x 20 secs

Pancake Stretch x 30 secs

Butterfly Hold x 30 secs

David Wiener is a training specialist at Freeletics, the #1 fitness app in Europe offering personalised AI fitness coaching which continuously adapts to your feedback and situation to always deliver the perfect workout, no matter what.