High-Energy 15-Minute Workout for Strength and Endurance

Go hard or go home, right?

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Want to build strength and burn calories fast? (Um, who doesn’t?)This high-intensity, full-body workout demands effort from every inch of your body, so you’ll see results from the workout quickly.

This 15-minute HIIT workout uses training methods from boxing, so you know you’re working toward a knockout bod. (See what we did there?) You’ll do each move for 45 seconds, with 15 seconds of recovery in between.

This boxing workout contains the following moves:

  • Walking push-ups

  • Sumo squats

  • Roll-ups

  • Side shuffles

Walking push-ups are different from the average push-up. You start in a high plank position, and then lower yourself one arm at a time into a forearm plank. If you dread push-ups during gym class, you may find this variation easier than a traditional push-up. Walking push-ups break the push-up movement into smaller actions, which reduces the stress of lowering your body evenly at once.

Sumo squats are similar to a typical squat. Point your toes slightly outward and lower your hips as far as you can, without extending your knees past your toes. To come back into a standing position, push into the ground with your heels.

Roll-ups are a lot like sit ups, but way more effective when it comes to working the core. Start on your back with your legs extended flat on the floor. (You’ll definitely want a mat for this.) With your arms reaching over your head, use your core and a forward swing of your arms to propel yourself into a sitting position, reaching toward your toes.

Side shuffles borrow the sweeping motions of the speed skater move, but with a shuffle in between. Take two shuffle steps to one side, ending by reaching your inside foot behind your outside foot, like a speed skater on the ice. Then, shuffle back in the alternate direction and do the same ending motion with your opposite foot. While shuffling, keep the knees bent and stay on your toes. Resist the temptation to stand up straight or hunch your back.

For more full-body workouts, try personal trainer Holly Rilinger’s 15-minute full-body training camp routine.