HIIT · 15 minutes
15-Minute HIIT Workout at Home with Dumbbells
- 15 min
- 6 moves × 2 rounds
- Dumbbells
- Beginner
This 15-minute hiit workout alternates all-out effort with short recovery to torch calories in less time. It opens with a short warm-up, moves into a 6-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Step Jacks30sFull Body · Shoulders
- 2
Standing Torso Twists30sCore · Back
- 3
Hip Circles30sGlutes · Core
- 1
Main Circuit
20s work · 40s rest
Repeat 2× · 40s rest between rounds
- 1
Goblet Squat20sQuads · Glutes · Core
- 2
Fire Hydrants20sGlutes · Core
- 3
Standing Cross-Body Knee Crunch20sCore · Quads
- 4
Step-Back Burpee20sFull Body · Quads · Core
- 5
Split Squat20sQuads · Glutes
- 6
Low-Impact Skaters20sGlutes · Quads
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Kneeling Hip Flexor Stretch30sQuads · Glutes
- 3
Figure-Four Stretch30sGlutes
- 1
FAQ
Is a 15-minute hiit workout enough?
Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.
How often should I do this hiit workout?
Aim for 2 to 3 times a week; high intensity needs real recovery. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
Just a pair of dumbbells. Pick a weight you can control for the full work interval with good form; adjustable dumbbells are ideal for home workouts.
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