Keep fit from home with this bodyweight workout from New Body Plan – guaranteed to get your full body firing in just quarter of an hour.

This fun, fast and effective fat-burning session can be done anywhere at anytime.

It only takes 15 minutes to torch a ton of calories and you’ll feel on top of the world for getting your heart rate up and a good sweat on.

HOW TO: 

  • Complete the six exercises back-to-back with minimal rest between moves.
  • In Round 1 do each move for 20 secs, then rest for 60 secs after the final move.
  • In Round 2 do each move for 30 secs, then rest for 60 secs after the final move.
  • In Round 3 do each move for 40 secs, then rest for 60 secs after the final move.
  • In Round 4 do each move for 30 secs, then rest for 60 secs after the final move.
  • In Round 5 do each move for 20 secs, then rest for 60 secs after the final move.

Torch Fat With This 15 Minute Home HIIT Workout | Men's Fitness UK

1a. Bodyweight Squat

  • Stand tall with your chest up, abs engaged and arms straight by your sides.
  • Bend your knees to squat down as low as you can, either keeping your arms by your sides or raising them up to shoulder height.
  • Push through your heels to stand back up.

Torch Fat With This 15 Minute Home HIIT Workout | Men's Fitness UK

1b. Squat Jump

  • Stand tall with your chest up, abs engaged and arms straight by your sides.
  • Bend your knees to squat down and swing your arms backwards.
  • Push through your heels to straighten your legs and jump powerfully off the floor.
  • Land on both feet and go straight into the next rep.

Torch Fat With This 15 Minute Home HIIT Workout | Men's Fitness UK

1c. Press-Up

  • Get on all fours with your legs and arms straight, your hands under your shoulders and your body in a straight line from head to heels.
  • Raise your hips and brace your core to keep your entire body stable.
  • Bend your elbows to lower your chest towards the floor.
  • Go as low as you can, then press back up to return to the start.

Torch Fat With This 15 Minute Home HIIT Workout | Men's Fitness UK

1d. Plank Shoulder Tap

  • Start in the press-up position with your abs engaged, hips raised and body in a straight line from head to heels.
  • Without letting your hips sag, lift your left hand up and touch your right shoulder, then return it to the ground.
  • Lift your right hand and touch your left shoulder, and keep repeating this movement.

Torch Fat With This 15 Minute Home HIIT Workout | Men's Fitness UK

1e. Plank Jack

  • Get into position, supporting yourself on your forearms with your elbows underneath your shoulders.
  • Engage your abs, then raise your hips so that your body forms a straight line from head to heels.
  • Without letting your hips sag, jump both feet out to the sides as wide as you can, then jump them back in.

Torch Fat With This 15 Minute Home HIIT Workout | Men's Fitness UK

1f. Mountain Climber

  • Get in the press-up position, with your arms and legs straight and your wrists directly under your shoulders.
  • Without letting your hips sag, draw your left knee up towards your left elbow.
  • Return your left leg and repeat the movement on the right side.
  • Keep your abs engaged throughout and the reps fast but controlled.

 

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