15 minute rocket interval purely training workout #55

by purelytwins

Hey purely fit friends!

Do you struggle with doing cardio? Struggle with enjoying cardio?

Do you find yourself saying, “I have no time to get to the gym, so I might as well not workout” ?

We understand your frustrations and today’s workout will get you in and out in under 15 minutes! And no need to go to the gym. Plus it’s fun! Promise you will enjoy this routine!

Grab your shoes, put your favorite workout gear on and come do this 15 minute cardio workout with us!

15 minute indoor cardio interval workout

15 minute cardio purely training workout

Grab your Gymboss Interval Timer because… it’s interval time!

Time to work for 45 seconds. Rest 15 seconds. Repeat 15 times.

Are you ready to rocket it out?

*disclaimer: make sure to consult with your doctor before trying anything new with your workout routine. 

i workout fitness tank raw threads

Get ready to feel the burn throughout your whole body! This cardio workout is no joke.

We got burpees. Jump tucks. We also got a little kettlebell action in here.

split jump mountain climbers purely training

Split jump mountain climbers. Think mountain climbers on steroids 😉

These are killer for your abs, core, arms and hip flexors! The higher you can jump from side to side the more intense the move will be.

And then we have ROCKETS!


A powerful plyometric move that will rev up your metabolism and leave your quads on fire!

You start in low squat with feet together and jump as high as you can like a rocket! Feel free to make any rocket noise you like to help fire you up.
Depending on your before and current fitness level this workout can be modified to be safe for pregnancy, check with your doctor.

Follow along with Lori and you will be left feeling ready and strong for the day. Keeping you and your growing baby strong and healthy!

Here is the workout breakdown. Pin this workout so you can do it later and come back to let us know how you did 🙂

15 minute interval rocket purely training #55 workout

15 minute interval rocket purely training #55 workout (click for printable)

We suggest:

B-fits (beginner peeps):  Go at a slower speed, take breaks when needed. Follow the modifications we mention in the video.  Set gymboss timer to 5 rounds. Then work your way to 10 rounds.
A-fits (advanced peeps): Push yourself. Limit your breaks.
FIT moms (pregnancy recommendations) : Go at a slower pace. Follow the modifications we mention in the video. Omit the tuck jump and do a regular burpee or just squat. If the jumping becomes too much in the rocket, step feet in and out. Set timer to 5 rounds if new to working out. Do regular mountain climbers instead of split jumps mountain climbers and do them on a chair. Safe for first and second trimester.

We hope you like this great full body indoor cardio workout.

Doesn’t that beat boring treadmill cardio workout?

We think so.

Not only did this 15 minute rocket interval workout burn calories, you also worked on building some muscle, which means you will be burning calories hours after you are done with this workout. Oh yay!

create a life that feels good on the insideRemember there is more to working out and burning calories than to look good. Concentrate on who you are and who you WANT to be on the inside. Make sure you are doing things you love to do, things that make you be humble and inspiring. Keep your thoughts positive as they will lead to positive outcomes.

Do you like doing cardio? What is your favorite cardio activity?


Lori and Michelle

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Jojo @ RunFastEatLots March 31, 2014 - 8:49 am

I love doing cardio, and it’s what I mainly do. My fave cardio is cycling and running. Gotta do more strength training…

purelytwins March 31, 2014 - 8:55 am


Sara @ LovingOnTheRun March 31, 2014 - 10:06 am

I am really looking forward to the kettle bell swing challenge!

georgia March 31, 2014 - 11:56 am

Bridge pulses are super effective, I like to do them watching tv! Another great workout girls!!

purelytwins March 31, 2014 - 2:00 pm

that’s a great idea! love it

Megan (The Lyons' Share) March 31, 2014 - 1:18 pm

Sometimes you ladies post things just at the right time! I was looking for a few short cardio things to do today, since it’s a day off of running for me. This was awesome – after the first round I thought it wouldn’t be too tough, but by the end of the 3rd I was (am) wiped!

purelytwins March 31, 2014 - 2:07 pm

so happy to hear that you liked it Megan!! yay!! great job sweetie

Janine March 31, 2014 - 4:33 pm

Everyone should try this one. Great workout! 15 mins goes fast and definitely out of breath! Much better than boring cardio equipment.
Thanks ladies!

purelytwins March 31, 2014 - 5:40 pm

yay!! soooo happy to hear that you enjoyed this workout Janine!! 🙂 great job!

Meg @ A Dash of Meg March 31, 2014 - 6:49 pm

looks awesome girls!!!!! tuck jumps!! AHHHHHH EVIL haha

Cara's Healthy Cravings April 1, 2014 - 7:29 am

Burpess with tuck jumps are no joke! and “steroid” mountain climbers, killer too!
I will use some of these moves at the gym today. Thanks!

purelytwins April 1, 2014 - 8:17 am

wahoo 🙂

Anne April 1, 2014 - 4:03 pm

Whew, definitely kicked my butt.

purelytwins April 1, 2014 - 4:15 pm


Fascinating Friday Links #30 | Daily Moves and Grooves April 4, 2014 - 5:52 am

[…] and groove even with a bump!] The Pregnant Lady Workout via Itz Linz + 15 minute pregnancy-safe indoor interval workout via Purely Twins (Congrats, […]

She Rocks Fitness April 5, 2014 - 8:32 am

Oh YEAH! I am definitely going to incorporate some of these into my workout as well as my boot campers. They’ll LOVE it. Thanks for sharing!

well, hello monday… | April 7, 2014 - 8:34 am

[…] my ‘workouts to try’ list: one, two, three, four, […]

My Tri Bag July 23, 2014 - 11:59 am

Great workout. Short sweet and effective. Love doing rockets…

Thanks for posting.


well, hello monday... - Burpees for Breakfast October 24, 2016 - 12:55 pm

[…] my ‘workouts to try’ list: one, two, three, four, […]


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