15 minute HIIT workout with cool down

by purelytwins

Happy Move-it-Monday friends!

Today we have Purely Fit Life workout #5. It’s a full body 15 minute interval workout. Bonus is we did a 5 minute cool down stretching series at the end of the video.

purely twins workout

Some of you requested a 15 minute style workout and that is what we created for you.

You can do this workout anywhere. Great for beginners as it requires no special equipment, just bodyweight exercises. All YOU need is yourself.

purely fit workout 5

The HIIT workout is just 15 mintes long so make sure you give your maximum effort. In addition, we show what we tend to do for our cool downs after our workouts.

Make sure to subscribe to our new youtube channel so you can workout in real time with us!

Here is the breakdown of the exercises in this HIIT workout.

You need your Gymboss Interval Timer. Set your timer to 15 rounds of 10 seconds of rest and 50 seconds of hard work.


5-purelyfit-15-minuteHIIT-workout  (click for printable PDF)

This workout is great for those just starting to get into interval workouts as well as those who are familiar with HIIT.

  • A-fits (advanced peeps): keep great form but try to go as fast as you can
  • B-fits (beginner peeps): take breaks when needed during the 50 seconds of work (more tips in video)

Remember to push yourself as it is only 15 minutes long and record your score to see in a few weeks if you can beat your score.

15 minute HIIT

Here is the video so you can do the HIIT workout and cool down with us!

See you next week with another workout.

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Taylor April 8, 2013 - 3:27 pm

Love it! Always looking for new HIIT workouts. Will try this week. Thanks 🙂

Kim April 8, 2013 - 7:41 pm

Looks like a great HIIT!!

purelytwins April 8, 2013 - 8:23 pm

thanks Kim!

Mandie April 8, 2013 - 9:15 pm

The hardest part for me was the high knees… I need to get my core stronger 🙂 Thanks ladies for another awesome workout! Will add to my daily plank routine 🙂

purelytwins April 8, 2013 - 9:36 pm

so happy to hear this Mandie, keep up the great work. High knees is difficult for us too.

McKel | Nutrition Stripped April 8, 2013 - 9:17 pm

Lovin’ your workouts lately and the videos give great instruction! Thanks for sharing as always

purelytwins April 8, 2013 - 9:36 pm

thank you McKel

Taylor @ Liftingrevolution April 8, 2013 - 10:06 pm

I love intervals like this! Gotta say, monkey push-ups BURN so good! And of course no one likes to do burpees but I love the way I feel when they’re over!

Candice April 9, 2013 - 12:17 am

Excited for more workouts!
ALSO excited to meet you at blend this year!

Heather @ Fit Mama Real Food April 9, 2013 - 2:23 am

Love this workout! HIIT is the best. My fav way to workout at home.

Sarah April 9, 2013 - 4:32 am

Hey Ladies,

Great workout!!

Thank you so much for sharing.


Meg April 9, 2013 - 7:05 am

Just did this workout this morning followed by a TRX workout. It’s a great one! Love the lunge jump leg kick (adds an element of balance work). Keep the short intense workouts coming.

purelytwins April 9, 2013 - 8:25 am

awesome Meg!!! thanks 🙂

Colleen April 9, 2013 - 10:57 am

Really love! I just started following your workouts; I had been doing the circuits from the Home MyTrainerFitness 6 packs (REALLY great, you should check them out!) but I needed something new. I have a baby, so the fact that your workouts are quick and intense, and I can mix and match them to fit my time frame is great! Zuzana is a little too high impact and hard core for me, you guys are the perfect level of challenging-yet-attainable.

One thing I’d like to see is a single page with links to all your workouts, maybe categorized or tagged by type (HIIT, total body, Arms, Legs, Core, etc.) That would make it easier for people to find according to what their goals are for the day.

Keep up the great work!

purelytwins April 9, 2013 - 1:00 pm

thanks Colleen!
and that is a great idea! we will work on that 🙂
keep up the great work!

Deanna@healthyleanfit April 9, 2013 - 2:24 pm

Looks great!!!

Maria April 9, 2013 - 5:58 pm

Love you ladies! Another great workout 🙂

Sara April 9, 2013 - 7:23 pm

Tried this workout earlier this evening (along with some regular and side planks to warm up), and it definitely had me sweating! Thank you, lovely ladies!

purelytwins April 10, 2013 - 9:44 am

awesome Sara!!!


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