15 Min Intense HIIT Workout For Fat Burn & Cardio (No Equipment, No Repeats) 

I been been doing this workout for about 2 months and my relatives keep saying that i changed just hearing that makes me happy thank you sooooo much for changing my life

On the first day, you may not complete the workout, and feel oh how hard it is.. but please don't stop.. do it regularly for at least 3-4 days, you will find that you are getting it easier than the previous day.. it works.🎉

20 year old male. overweight. I'm going to try to do this once everyday until i am confident at how i look.

Love this! No gimmicks, no unnecessary intros, good music, quick to the point, no ads, free, short and simple, good enough for any physical level. Thank you so much for posting!

I just wanted to thank you for providing these videos on RU-vid for free. I'm a mother of 3 and don't currently have the option to get to the gym. I love the variety of exercises, the time and intensity options with various videos, the music, and the positive energy. Thank you so much!

When the workout is so intense that you're already sweating before it even starts.

I did this for 8 months, i was 80 Kg and now i am 66. I cannot thank you enough!

That satisfaction after completing the workout feels like heaven

Bro, if you're reading this, I am so very grateful to you. I am severely depressed, overweight and got diagnosed with epilepsy. I wanted you to know how helpful this was to me. Did this today for the first time and after months feel very happy. Your one video has become a saviour to me. Thank you so so much 😀

Coworker sent me this, he lost 75 pounds in about 6 months. I noticed I’ve gained some sympathy weight from my wife’s pregnancy. Just finished day 2, this is an ass kicker. Thank you

if anyone needs this: HIIT WORKOUT: (15s rest between each) - [ ] 40s: cross jacks - [ ] 40s: Butt kick variation - [ ] 40s: side to side skiers - [ ] 40s: squats - [ ] 40s: run in place - [ ] 40s: push-ups - [ ] 40s: shoulder taps - [ ] 40s: half burpees - [ ] 40s: single leg bicycle (R) - [ ] 40s: single leg bicycle (L) - [ ] 40s: V sit punches (legs in air) - [ ] 40s: leg raises - [ ] 40s: cross climbers - [ ] 40s: down dog to crunch (R) - [ ] 40s: down dog to crunch (L) - [ ] 40s: squat jack

Honest review after 5 months : I almost lost every extra fat I had in my body and can't believe that my abs are slight visible.Tip:consistency is the key.

This workout nearly killed me, I was breathing heavily and about to puke at the end of the session but somehow I completed it Alhamdulillah, great workout

i did it for last 2 weeks ,thr is a great diff in before n after results, its intense n also it doesnt hurt your knee cap and calf area ,i had also seen a huge diff in my lower abs area ,n my tummy is half a way in ,exercises in this video are well picked , i also did an extra plank for 40+40 sec . oliver thnx so much , guys just maintain your diet and stay hydrated. before-86kg now-84.6kg 😄good luck ,best video ,,,,,,highly recommended

I’ve done this every day for a year straight! Can’t believe how good a shape im in now. Lost over 25lbs! Which is tough when you’re going from 190 to 165. Thank you💪🏽

Thank you for posting these workouts for free. I’m a truck driver and I’ve been trying to be more active. These workouts are great for me and I can do most of them inside of my truck with ease. I will start doing these tonight when my shift is over.

Y’all I lost 20 lbs in 1.5 months from just being consistent. I fell in love with strength training and do it 2-3 times weekly. I also do HIIT, TRX, and Zumba. I tried Chloe Ting’s 2 week shred at the beginning and after two weeks, I realized that it’s not for me. Now I just do what I love and focus on feeling better than looking a certain way. I’m soooo happy that my mindset has shifted as I was too harsh on myself and am just focusing on being happy now 😊

I've always stuck with other workout videos all my life, and this is the one that I enjoyed the most. Nothing but solid concentration and no voice in the bg yapping about how I'm almost there.

I have started following this from December 4 and I am focusing on doing this workout 3 times a week and have stopped eating junk will update the progress on new year Currently I am 76 kg and 5"6' male I am also walking 10000 steps a day

I am 53 and out of training for some time. I have just done for 3 days and I still have to take some breaks, so it is still a challenge, but I hope to complete it with no breaks soon. Thank you for this routine !! It is complete, and it goes to the point.

I have agoraphobia so I'm not always in a place where I can go for my jog or to the gym. This workout is great for those days, or even when I've already done those things honestly. It's a great workout!

First day for me, just finished doing the whole session and it was tough but I got through it strangely wanting to do a little more after, looking to get in shape and this will definitely be a part of my training on my journey, good luck to all others on their journies I wish you all the very best!

Hi I am Arjun. Starting this today - 10 May 2024 - 106 KG. Will update on 10 June 2024

Did this and was gone by half. Managed to complete but I was gone. Noticed I sweat a lot more in comparison to running on the treadmill for like 20 minutes. I believe this is the perfect level of intensity for any new beginners or even, intermediates. Really recommend this.

Thank you! Sweat a lot so early in the morning haha. Will definitely do this again! Thank youuu have a nice day everyone!!

I’ve been looking for a set of HIiT exercises that aren’t sets of the same exercises as I find myself struggling with exercises when I think I have a lot more ahead of me. This looks perfect. Will definitely be trying this.

A quick and enjoyable workout! First time I didn’t feel like giving up halfway because it was too tough to do the exercises. It was easy to follow along and I sweated so much!

I couldn't make the gym so I tried to get in a quick 15 workout at home to get me started and this was definitely what I needed! Thanks!

I used to do this in school. I realized I got so tone that It does work. Now I am sort of flabby. And I remember looking up HIIT. Such a great work out. Such good old habits I should’ve started a week ago. Well here’s to a new feature😂❤

My family and I do this workout almost daily and have been for around a year. We play a lot of sports also and are very fit people. Using this workout as a framework it helps you push yourself some, modify the workout as needed to make it harder or easier, and acts as a total body workout that strengthens core and hips and greatly improves quality of life. Thank you for posting!

I have been working out regularly and just stopped for a couple of months Thought I’d get back into it with this one. Now I’m all jittery, pukish and sweating like crazy 🙈 Loved it’ amazing session

I was aiming to lose about 1-2Kgs in about a week. I came accross this video and I just thought of giving it a try. I just followed these exercises for just 15 mins with same intensity and guess what? Lost about 3 kgs in a 7 days. Note : No strict diet followed. Thanks mate !!

I have a baby so doing 4 hiit workouts per wk aswell as yoga really helps me to stay in shape...Doing this 15 min workout x4 really helps me to get in a good hours intense workout...Thankyou🤗

One of the best HIIT videos ever.. I am a 50yr old mom doing it and enjoying every moment of it. Thanks

Started today. Overweight (only enhanced by how short I am) and I’m determined to make a good change and look more like my ideal self. Currently ~70-72 kg. Hope to get far below. Unlike other videos this has no repeats and is straight to the point. It was really fun and tiring. Thanks man.

I LOVE THE NO REPEATS! I swear all other ones I have followed from others in the past are repeated and it bores me so much I want it to keep going with new stuff to get me through my workout

this was intense & just as I was enjoying it I couldn't believe it was over! so fab & not long. Just what I needed today. Thank you!

I loved this…straight to the point no opening/ending dialogue…just a dang good 15min workout! Thank you, sir!

I almost fainted at the end of the workout. I just tried HIIT for the first time and started working out after awhile. Definitely will try again tomorrow after a good rest.

So happy when I realized I followed until the end. Love how you combine those jumping workouts and abs exercises!

Completed my 1st day of HIIT….i really enjoyed it….i usually love exercises and the way u srranged the exercises are amazing…thank u,arigato

Wow this was just what we needed! Hubby and i did it together from our bedroom and he asked me to push him to do it everyday or few days a week... He is wanting a healthier life!

I was feeling lazy and can't go to the gym because of my exams. Felling great and I really loved it. Thanks a lot I enjoyed it.

this was so intense the first 3 minutes made me feel like i was gonna die but i didnt give up in the end and ill be doing this workout from now on. thanks keep up the great work💪💪

Fantastic 15 minutes workout. Feeling the burn! Thank you

Thanks so much for these videos there awesome !!! I start each day off with this video I’m 56 years old and feel so energized after thank you

I have been doing various forms of physical conditioning from the age of 30 on. I am physically in good shape. At the age of 77, this workout taxes me just far enough into my safe heart rate without endangering me. This is a challenging, cardio intense workout. It accomplishes what HIIT workouts are supposed to. My basal metabolism remains elevated long into the day and my energy level is higher all day. Thank you for a great workout.

Bro that was so Intense I give u props your a beast I’m so out of shape that by the 4th exercise I was spent and crawled my way through the rest. Omg my goal is to get to a point where I can do that whole work out but idk I let myself go so bad I’m so weak

15 minutes is just what I needed to start my day. Thank you!

Thanks for your help! Your videos are very helpful. I started with this in July and now I alternate between this and the 30-minute one, depending on how tired my body feels at the moment. I managed to lose 17 kg, but I still have a little excess that I need to burn, that's why I'm glad that I found your videos, because that way I will definitely succeed. thank you very much

I almost never do HITT let alone at home, typically i weight train. But this was amazing! Loved all the ab workouts and how no movements were repeated. Thank you!

Thank you so much for making these videos i’m trying really hard to get back in shape and this was so helpful

First time took a 3 minute break half way just because my room is not air conditioned right now and was afraid of sweating too hard (and prob needed a break too lol) but great workout. Not as hard as I thought it’d be! Thanks hopefully I’ll keep doing it everyday

I’ve done this every day for a year straight now and it has done wonders for me. Mental and physical health. I have a membership at the gym now and have lost over 25 lbs!

This workout is perfect for a quick go-to on days when I can't fit in going to the gym or it's too rainy to run outside. Thank you so much!

I got addicted to these HIIT workouts recently. I feel like these workouts and best meal plan I ever got in my life from Next Level Diet will help me to get slim before August hopefully!! Let's go!!

Ill pay my price for eating delicious food for a year. And im here for it. Thanks! Road to physically, mentally and spiritually fit year ahead. 🙌 God bless to all who are working out. Take care ya'll

I started this with my friend. 3-times a week. I am also dieting, looking forward to see the results in two months. Getting ready for summer.

So proud of myself that I could do this workout without any breaks !! This one is maddd crazyyy !! I sweated like shitttt !!!

This was so so good. I loved the guidance, up nexts and countdowns much.

day 2, i gave up half way through last time. starting this is very difficult and slow at first, i havent made it through the whole thing without taking a break yet, but im going to keep going!

Love the training. As some people say it was very hard to me at the begenning. But literally after few first attempts I start feeling that Im capable of doing more and more which was very satisfying feeling.I was trying to do it like every 2days and when I was very tired I just going on walk with good music and doing about 10000 steps (1h hour). I loose almost 10kg in 3months. Im really gratefull for this training, all my friends immidiately start telling me that I look much better. The clue is a consistency. Just dont make any excuses. If u skip 1 day then why dont skip second and another. Be consistent and u will see the efects very soon.

Been doing it 3 weeks feelin good and better in myself thank you 🙏

I've been doing for the last 2 month and my friends notice the change. I love the work out a little bit challenging at the beginning. Thanks 👍

Im proud for everyone who completed this workout 🎉 good job 😁😁👍

My goodness! Felt this in every muscle. Was hard to even keep up but I’m gonna keep trying. Thank you for this 🔥🔥

This is the first time I've managed to finish a HIIT workout video!! Thank you!

this workout really gets you going, my entire body was sore the day after doing it. I love that and i plan to stay consistent!

Day 1 - Done ✅ . Also did a stretching session after this workout. I burned 73 calories according to my watch but I know I burned more because my clothes were wet with sweat after this workout. Also, walked 5k steps too. It was quite easy for me because I had been doing an abs workout session for 1 month . But some exercises were still difficult. Day 2 - Done ✅ . Burnt 77 calories today according to my watch. And did the stretching exercises twice. Day 3 :- Done ✅ Burned 100 calories, did the stretching exercise once and did a dance routine for 20 minutes. Day 4 :- Done ✅ . Burned 104 calories today . Also did the stretching exercise once and did skipping for 7 minutes. Halfway through the week. P.S. :- I am also walking 6k+ steps everyday and am not eating any junk food. A little TMI but I haven't had ice cream, cold drink and snacks like chips for more than 2 months now 😬 Day 5 :- Done ✅. Walked 7k+steps today. Day 6 :- Nope . Had to go out for some work. But still walked 5k+ steps. Day 7 :- Done ✅ . Walked 6k+ steps today. Can't believe that it's already 1 week doing this workout. But will post the updates tomorrow because I will be completing 7 days tomorrow. Day 8 :- Done ✅ . Officially 1 week completed 🎉. Update:- I didn't lose inches but I don't why but all my clothes fit me so much better now. Also, I really got demotivated to see that I didn't lose inches because I am just tired of the fact that no matter what I do , I just can't lose inches. I have restricted my eating, exercise more,walk more but I just can't. I really got more demotivated because I had to visit one of my relatives and almost everyone there fat-shamed me and advised me to exercise. And I am just tired of explaining myself 😭😭 . Above is the reason why I didn't exercise for 3 days but still walked every day almost 4-6k steps . Day 12 :- Done ✅ Walked 5k+ steps. Next 2-3 days :- Nope but have walked every day almost 4-6k steps. It is so cause I have been really busy and unwell. But will surely not give up no matter what.

wow! excellent workout! Started today at 56 Kg, going do to it every second day. will keep u updated

1st day today… weight 98 kg Totally exhausted at 11 min only. Will keep updating this thread every week for self motivation. Thanks

Really good workout! My first HIIT session ever, did lots of calisthenics in the army infantry but not like this. I was smoked at the end of it, and I half-assed some of the jumping because of a recent knee surgery, but I rested for about five minutes and did a second session. Thank you for what you do, Oliver!

Have reduced my weight multiple times in the past and now at the edge of BMI overweight. Will start this from coming week every alternate day. 72.5 kg as of now with a goal to reach 69 as per BMI! Will update in 15 days 🤘🏾

Need a quick workout as I didn’t run today and it’s raining now. Had me sweating. Straight to the point no crazy intro. Love it!!

I just tried it. And my heart is racing, out of breath, sweating a lot, not gonna lie the exercise I did was not 15 min in all due to pause for relaxing since it's the first time. And aside from those. This work out is amazing.

For someone who wants to get fit again. Great workout I'm enjoying it! First time I felt my heart beat out of my chest in a while.

Thanks for the video. I work out with it 3 times a week. It's been a few months and I get asked about my bodys change almost every day. 37 Male. Thanks again Oliver! Subbed and Liked!

This is my favorite 15 min. HIIT workout! Oliver has several good ones. I'm on his 20 min. HIIT now. Thanks!

Almost 2 years post partum, ex super active 38yo and i felt so so so amazing for completing this workout !!!❤❤❤

thank uuu sooooo soooooo much i am doing it every morning but not Sundays 😂😅. and I've lost 2 kg in two weeks that just wow thankd again , who ever is reading this and have fats , believe me do it as he says if u can't at least try to do it and don't give , you'll notice change in ur body

As a 14 yr runner, this is a great exercise and I use to be chunky and this is great to do to help lose weight 😉. This helps my body and it's great cuz I wanna do track.bl When I started running I could do a 11 min mile but now I can do 6:40 💪🏼. Keeping the grind up! 💯

He's saved me from those guilty days of not having time/drive to workout. Thank you! Oli ❤

Just found this today. Thank you 🙏🏻 It’s the best workout I’ve done in a while. 👍🏼

Thanks, I have not exercised in over a year and of course i gained weight again. so i am starting all over. i did felt this even with small movements . thanks again

i was very insecure about my body at first but since i started doing this workout i have lost 7 kg weight and have great fitness.. beginners need to know that change doesnt happen overnight .. keep grinding king and one day you will have a great body

Thank you for this. This is a decent work out. I've been eating bad and lacking discipline. I sweat on the first go which means this is a good exercise for me. I appreciate this work.

Awesome workout! This really got my heart going and I feel refreshed at the end.

The best home cardio workout I've ever done so far 😍😍

felt my arms shaking while doing the down dog one 😭😭 but it was overall really nice, one of my favs hiit workout vids so far:]

Just started this plan today and could only do up until 8-9 minutes mark. Will try to reach the whole 15 min workout in the next 30 days. Thanks for sharing the plan.

Hay man, I've been watching this video for about 2 mounths now and I must say It's doing me justice. Much love, great work😃

I felt a new kind of burn that I’ve never felt before. Thank you!

doing this because even though i'm eating healthy, i realized that i'm eating too much saturated fat, so i'm using this to help strengthen my heart. it also helps as therapy so i don't eat as much fat.

Those last squat Jacks make your sweat fall like crazy

It’s my first time doing this workout (just this morning) & suddenly i feel a bit dizzy in the middle of the workout, but i successfully finished it anyway! I did it and im so happy!! Thankyouu for the intense workout video!!! 🙏🏻🙏🏻🙏🏻👍🏻👍🏻👍🏻❤❤

wow I did this just now! amazing 👏 I gotta keep going to get better at it!

Just had a baby 8 months ago...and I've been working out on running and some exercises here at home. But needed something to boost it up with a nice start. Nothing to crazy. Well this was just enough. With little time I have, This made me sweat!! Loved it!! I will be back!!!

I love ALL of your HIIT workout they have really changed my Life thank you so much

Im 21 yo and I did 12/16 exercices. Idk if this is for beginners, but it was hard , it made me realize how weak I am. I tend to underestimate tasks, and overestimate my abilities. I am writing this comment as a promise to myself to master this routine. Thanks for the video.

Great workout!! Perfect for when I'm short on time. 💪