15 Minute Fat Burning HIIT Workout At Home

Does the thought of exercising for hours a week just to shed a few pounds make you want to cringe? 

If so, you have come to the right spot!

fit women wiping the sweat off her forehead holding a water bottle

There are many obstacles standing in our way of finding time to workout and adding exercise to an already jam packed schedule probably feels impossible and even stressful.

But it doesn’t have to be!

When weight loss is your goal but you have very little time to exercise, the type of workouts you choose matters a lot.

You need quick, higher intensity workouts that boost your metabolism and turn your body into a calorie burning machine. 

This is why HIIT style workouts are by far the best thing I have discovered since becoming a mom.

Every person I have ever helped lose weight or reach their fitness goals has had the same three things in common. 

  • They are Busy: The stress and exhaustion that comes from trying to find a balance motherhood, work and life leaves very little time or energy to exercise. 
  • They want quick, easy and fun workouts that deliver great results:  Otherwise it won’t happen.
  • They don’t want exercise to feel time consuming, boring or impossible: Let’s be honest, most people are not as passionate about working out as someone like myself who has made a career out of teaching people how to exercise! They want to see the best results with the least amount of time required. 

Tone in 10 – The Best Weight Loss Solution When You Have No Time


What Can You Really Get from 15 Minutes of Exercise?

Any exercise will burn calories. But the intensity of your workout is what delivers the best results!

When it comes to reaching your weight loss goals, “Something is ALWAYS better than nothing”.

While the CDC recommends that healthy adults get at least 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous intensity exercise or a combination of both each week, many of us struggle with fitting these recommendations into our schedules.

However, based on these recommendations, this means that vigorous, HIIT style workouts for 15 minutes a day is enough BUT only if you go hard.

In order to make 15 minutes of exercise effective, you must push yourself hard enough to cause the greatest demands on your body both during and after the workout.

fit women sweaty abs after workout

How Can 15 Minutes Burn Fat?

Higher intensity workouts require more oxygen after the workout is over in order to return to it’s natural state.

This means you burn MORE calories AFTER your workout session is over compared to lower intensity workouts.

this is knows as the “after burn effect”.

Your body continues to burn more calories when you are not actively working out which helps to boost your metabolism.

Benefits of 15 Minute Workouts

  • Build muscle and burn fat: All strength training workouts will help build muscle. However, higher intensity workouts will give you the fastest, most dramatic results. And because muscle burns more calories at rest than fat, HIIT style workouts give you the most bang for your buck by torching calories and building muscle at the same time.
  • Mood boost and Energy: The hardest part of any workout, especially when you are feeling down or stressed, is getting started. Just 15 minutes of exercise can release those feel good endorphins to relieve stress, boost mood and even give you more energy.
  • Prevent Overeating: Feeling exhausted and stressed often leads to us reaching for high calorie comfort foods to give us a little pick-me-up. Instead of reaching for food, doing a quick, 15-minute workout can help prevent you from snacking.

15 Ways to Find 15 Minutes to Exercise

Are you convinced yet?

Here are some ways to find those 15 minute pockets of time.

  1. Wake-up 20 minutes earlier.
  2. Take 15 minutes before your morning shower.
  3. During kids nap time.
  4. While your kids are doing homework.
  5. When your kids are playing outside (exercise outside with them).
  6. While kids are eating lunch or snacks.
  7. While taking kids for a walk squeeze in a stroller workout.
  8. During break time at work.
  9. During lunch at work.
  10. Instead of watching T.V. (You cannot exercise hard enough while watching T.V.)
  11. Instead of scrolling through social media.
  12. Replace a household chore for the day like laundry (it can wait if you need your workout)
  13. Give your kids 15 minutes of TV or screen time.
  14. During bath time if your kids are a little older (stay in the bathroom with them!)
  15. If you have a newborn, strap them to you and let them enjoy the movement.

Remember, results do not come from perfection, they come from consistency!

Super Sweaty 15 Minute Fat Burning Home Workout


  • Interval Timer


  • Burpee Jumping Jack
  • Mountain climbers
  • Skater Hops
  • High Knees
  • Sumo Pulse Jump Squats

15 Minute Home Cardio Workout to Burn Fat


Perform each exercise as fast as you can.

Beginner: 30 seconds work, 30 seconds rest

Advanced: 40 seconds work, 20 seconds rest

15 minutes total

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  1. I’m so glad that I stumbled upon this blog! I have been doing workouts like this (just winging it) and seeing amazing results (although diet is also crucial!). I did want to ask if maybe you accidentally pasted the description for walking lunges where the description for mountain climbers should be. 😅 I know that most people probably know what mountain climbers are, but just in case you want to check that out, I thought that I’d let you know!

    1. Hi Haileigh! Oh gosh, thank you so much for pointing that out!! oopps!🤪 And im sorry for the delay in your comment but i always appreciate feedback!

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