Crossift and other high intensity interval training workouts are extremely popular these days. Fitness-lovers love them because they scorch calories in a relatively short amount of time. The goal with these types of workouts is to either complete the most reps possible in a given amount of time or do the reps as quickly as possible.

While these types of workouts aren’t for everyone, they can be a great way to fit in a killer workout in a short amount of time. The other great thing about these workouts is most exercises can be modified to use just body weight or free weights, so the workout can be done anywhere - no gym equipment needed!

Check out the Crossfit-inspired workouts below and save this post for the next time you’re ready to get your sweat on.

15 Minute Full Body HIIT Workout

This 15 minute workout will get your heart rate up quickly! Do each exercise listed below for 1 minute. The goal is to get as many reps in as possible for each minute. After every 3 minutes, take a 30 second break. Remember: take the exercise at your own pace and modify any of the exercises or reps as needed.

Warm Up - 1 minute

  • Body weight squats

Round 1 - Full Body (Arms, Abs, Legs) - 3.5 minutes

  • Burpees with push-up
  • Squats
  • Plank Jacks
    • 30 second rest between rounds

Round 2 - (Arms, Abs, Legs) 3.5 minutes

  • High-Knee (running in place)
  • Split Squat Jump
  • Mountain Climbers
    • 30 second rest between rounds

Repeat the entire circuit 2 times.

Woman exercising mid jump

Image via Pixaby

30 Minute Full Body HIIT Workout

Similarly to the 15 minute workout, this 30 minute workout will wake you up in a hurry. This workout is a calorie scorcher so make sure you’re ready to sweat. For each of the exercises below, we’ve listed out the suggested time goal. Remember: take the exercise at your own pace and modify any of the exercises or reps as needed.

Warm-up (1 minute each exercise): 5 minutes

  • Jumping jacks
  • Inchworms (From standing, bend down and walk hands out into a plank position, then walk them back and stand up)
  • Push-ups
  • Jumping jacks
  • Plank hold

Round 1 - Legs: 6.5 minutes

  • High Knee (running in place) - 1 minute
  • Narrow squat shuffle - 1 minute
  • Backward lunge alternating legs - 1 minute
  • Single leg squat to box (left) - 30 seconds
  • Single leg squat to box (right) - 30 seconds
  • Squat jumps - 1 minute
  • Sumo squats - 1 minute
  • Rest - 30 seconds

Round 2 - Arms (6.5 minutes)

  • X-push ups - 1 minute
  • Tricep dips - 1 minute
  • Bicep curls - 1 minute
  • Straight arm weight lifts to the side - 1 minute
  • Straight arm weight lifts overhead - 1 minute
  • Chest flys - 1 minute
  • Rest - 30 seconds

Round 3 - Abs (6.5 minutes)

  • Full ab sit-ups- 1 minute
  • Single leg taps (right) - 30 seconds
  • Single leg taps (left) - 30 seconds
  • Laying on back leg lifts - 1 minute
  • Side crunches (right) - 30 seconds
  • Side crunches (left) - 30 seconds
  • Plank - 1 minute
  • Rest - 1 minute

Round 4 - Cardio burst (6.5 minutes)

  • Burpees - 1 minute
  • Split Squat Jump - 1 minute
  • Mountain Climbers - 1 minute
  • Rest - 30 seconds Repeat 2x

Cool down - 4 minutes

  • Slow squats - 1 minute
  • Figure-4 leg stretch (right) - 30 seconds
  • Figure-4 leg stretch (left) - 30 seconds
  • Up-dog - 1 minute

HAPARI FIT Activewear

HAPARI FIT Activewear on Sale!

Now that you have your workouts ready to go, make sure your activewear is ready as well! Our HAPARI FIT activewear pieces are now on sale as part of our Back-to-School sale! Check out the full collection of HAPARI Activewear here. Sale prices are priced as marked. Better hurry though, these deals won’t last long.

Ready for more lifestyle articles, product features and healthy living tips? Check out the other articles in our HAPARI blog. We include special product spotlights, healthy eating and fitness advice, and exclusive insider deals on our swimwear. See you there!

Cover Photo by Li Sun from Pexels

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