15-Minute HIIT Plan For Effective Weight Loss

Health Insurance Plans starting at Rs.15/day*

Health Insurance Plans starting at Rs.15/day*


Prolonged workouts aren’t always the solution to losing weight or reducing fat. The key to obtaining those fat-burning effects is intensity rather than duration.

A person can burn calories by using high-intensity interval workouts. They tend to continue burning calories for several hours after that as the overworked muscles need the energy to return to their normal state.

The cardiovascular system will benefit from this 15-minute high-intensity interval training (HIIT) workout, which will also help a person develop strength and endurance. Moreover, it can support blood pressure and cholesterol control and reduce belly fat while preserving muscle. In addition to helping burn more calories per minute, HIIT increases the heart rate during those challenging efforts, aiding in weight loss.

What is HIIT? 

High-intensity interval training, sometimes known as HIIT, is a type of cardio exercise performed in quick, intense bursts with the goal of maximising athletic performance. At the same time, the muscles are deprived of oxygen.

If a person wants to increase strength and muscle endurance or reduce weight, HIIT is the recommended activity to incorporate into the daily regimen.

How to perform HIIT? 

Exercise choice

The first thing one must choose is the type of activity to perform.

These are a few options.




Jumping rope.

Work-to-rest ratio

HIIT’s work-to-rest ratio is the time between two consecutive workouts. A work interval of roughly 20 seconds is a decent place to start.


The biggest HIIT training mistake is probably made when it comes to intensity. This will be essential if a person wishes to master HIIT and achieve meaningful results.

Work intervals for HIIT should be between 85 and 95 per cent of the maximal exertion.

Warm-up and cool down

Do not forget to warm up and cool down. Jumping right into an all-out work interval can harm the muscles during training. The HIIT workouts should include a warm-up and cool-down of at least five minutes each.

Number of cycles

HIIT doesn’t have to be a lengthy workout, which is one of its benefits. Frequently, even 10 minutes can have a significant impact. And after spending all the energy, one might be unable to struggle more.

A HIIT session should last no more than 30 minutes, at the very most. Otherwise, a person might risk overworking their body and increasing the risk of injury.

15-minute HIIT plan – Exercises to include

High Knees

Run straight while bringing each knee up towards the chest. This can be done for 60 seconds with a 60-second active break.


This involves jumping from a lunge stance with the rear leg straight, and the front knee bent at 90 degrees. Weight transfers to the front leg. 

Swing the rear leg forward until it is in front of the body with the knee bent in one fluid motion by straightening the front leg and pushing through the toe of the back foot. 

While doing so, jump up into the air vertically while doing. Get back to the initial position. Spend 60 seconds performing 20 on the right side and 20 on the left.

Squat Jack

  • Stand by putting the feet together. 
  • Put the hands in a tight fist in front of the chest.
  • Jump the feet apart just a little bit more than shoulder-width apart. 
  • Press the hips back, place the body weight on the heels, and bend the knees to lower into a squat. Do this by contracting the core and keeping the chest raised and back flat.
  • One rep consists of driving through the heels to stand, jumping the feet back together, and squeezing the glutes at the top.
  • Repeat for 20 to 30 seconds.


  • Place the arms by the sides while standing with the feet shoulder-width apart.
  • With the hands shoulder-width apart on the ground, squat and extend forward.
  • Jump the legs straight out behind to perform a high plank with the hands placed beneath the shoulders.
  • Then, hop the feet towards the direction of the hands after a little pause.
  • Spring up and lift the arms high as possible.
  • Land softly and begin the next rep immediately by squatting down.
  • Repeat the set for 20 to 30 seconds.

Mountain climbers

  • Start in a high plank position, and keep the palm flat on the ground. 
  • Keep the shoulders stacked over the wrists, and the hands placed shoulder-width apart. 
  • Keep the legs extended, and the core tight. 
  • Bring the right knee towards the chest while maintaining a tight core.
  • Get back to the initial position and bring the left knee up to the chest immediately.
  • Put the left leg back in its original position. This marks one complete repetition.
  • Repeat the process. 
  • Keep the back flat the entire time, and maintain the core active. 
  • Reps should be performed for about 20 to 30 seconds.

Benefits of HIIT

  • HIIT is a powerful fat-burning technique.

One may be aware of the benefits of aerobic activities for mobilising fat. When a person wants to burn off resistant fat, HIIT is the greatest exercise as it is a pumped-up and aggressive form of cardio. 

When the body recovers from its oxygen-depleted state during the HIIT exercise, the intensity of the activity causes an increase in the rate of fat oxidation as well as excess post-exercise oxygen demand. Adipose tissues are broken down and transformed into the fuel during this phase.

  • HIIT is a more effective type of cardio training.

Since HIIT is so much more time-effective, it is easier to complete the required number of exercise hours. Each hour of HIIT is comparable to 4 hours of traditional endurance training.

  • HIIT controls hunger

HIIT can help us control our appetite if we tend to overeat. The intensity of HIIT results in a drop in ghrelin levels, which suppresses appetite by decreasing ghrelin levels. Moreover, HIIT briefly raises blood lactate and blood sugar levels, which reduces appetite.

  • HIIT controls blood sugar levels.

Individuals with pre-diabetes or type-2 Diabetes can greatly benefit from HIIT because the activity boosts insulin sensitivity and glucose metabolism, which helps to maintain healthy blood sugar levels.

What are the precautions to be followed? 

Regardless of the personal level of fitness, warming up is an important first step in any activity. 

A good warm-up improves performance and recovery and lowers the chance of tearing a tendon or a muscle.

A higher risk of injury throughout the workout may result from starting with HIIT exercise. Starting with low-intensity aerobic activities and progressing to HIIT from there is a far better strategy.

Even more important than eating well is staying hydrated. Water is superior to any sugar-filled energy drink for such brief workouts.

HIIT workouts should ideally be scheduled for two to three sessions each week. Schedule HIIT with other activities like jogging, yoga, or weightlifting for a more diverse regimen. 

Remember that the body requires some time for recovery, so make sure to build some rest into the workout schedule.

Who should avoid performing HIIT? 

The following populations should stay away from HIIT exercises.

  • Injured individuals
  • People with weak immune systems or diseases.
  • Pregnant women – and recent new mothers ie.Women who are between the first three to six months after giving birth.
  • Individuals with heart diseases or those who have recently undergone cardiac surgery.
  • People with osteopenia or osteoporosis
  • Individuals with any type of incontinence, prolapse, or weak pelvic floor muscles People new to exercises
  • Those with no background in learning how to practise the fundamentals of exercise correctly (ex: squats, lunges, push-ups, planks, etc.)


High-intensity interval training (HIIT) has become incredibly popular in the world of exercise in recent years. In high-intensity interval training, an exercise set or time period (usually less than two minutes) involving maximal physical effort is followed by an interval of active recovery. 

Exercise routines that alternate between strenuous effort and gentler motions have been shown to be time-effective. Doing out for just 15 minutes can have a variety of positive effects on health, from increasing calorie burn and getting the body in shape to lowering the risk of contracting certain diseases and even extending life.


What is an example of HIIT activity? 

Riding a stationary bike – Put your pedal on the metal for 30 seconds. Then, pedal for 2-4 minutes at a gentle, steady pace. For 15–30 minutes, repeat this procedure.

HIIT schedule for beginner 

1. Quickly run or jog for 30 seconds.
2. Jog or walk slowly for 2 minutes.
3. Aim for a second 30-second run or jog after the break.
4. Continue for around ten push/rest intervals or until you start to get weary.

Should I do HIIT in the morning or evening? 

HIIT is more effective in the morning for weight loss. A person requires drive and focus on performing any type of exercise. Since a person is aware that practising HIIT is the only reason to wake up in the morning, they are automatically driven.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

Scroll to Top