15-Minute Fat-Blasting HIIT Workout for Busy Schedules

Are you short on time but eager to burn calories? This 15-minute HIIT workout is the perfect solution for busy people. High-Intensity Interval Training can deliver big results in a short time – in fact, a 10-minute high-intensity routine can yield the same fitness benefits as a 45-minute jog​ (womenshealthmag.com). That means you can get fit on a tight schedule!

Workout Overview: Perform each exercise at high intensity for 45 seconds, then rest for 15 seconds. Repeat the circuit twice (total ~15 minutes):

• Jumping Jacks – A full-body warm-up that elevates your heart rate.

• Bodyweight Squats – Build lower-body strength and boost metabolism.

• Burpees – A killer move to torch calories and engage all muscle groups.

• Mountain Climbers – Core and cardio combined, driving up your heart rate.

• High Knees – Finish the circuit strong with an explosive cardio move.

During these intervals, give 100% effort. HIIT workouts burn more calories per minute than steady cardio​, meaning you’ll torch fat fast. For example, one study found men who did 13 minutes of HIIT burned more calories per minute (and improved VO₂ max 12.5% more) than those who did 40 minutes of steady cycling​. Talk about efficiency!

Tips for Success: Keep water handy and focus on form to prevent injury. If you’re new to exercise, modify movements (e.g., do push-up burpees on your knees). The beauty of HIIT is you can adapt intensity to your fitness level and still reap benefits.

Ready to track those burned calories? Log this workout in the TrainAI app to see how many calories you burn and watch your progress over time. By integrating quick workouts like this into your routine (see our post on fitness motivation hacks for sticking with it), you’ll be on the fast track to your goals. Download TrainAI for free and turn your 15 minutes into real results!