15-Minute Wall Interval Workout

15-minute wall interval workout(This picture = Nerd Alert!)

It feels like forever since I last posted a workout! But while I may have been slacking in the blogging department, I definitely haven’t been when it comes to working out. I always find that I’m most dedicated to fitness in the fall—there’s something about summer and all its craziness ending that makes sticking to a daily routine feel so unbelievably relieving, and lately that routine has included lots of working out.

Another thing fall brings for me each year is an intense urge to revamp my wardrobe—workout apparel included. Neon-spandex-everything is out, and I’m now sticking to darker colors and warmer basics. When the awesome people over at Champion sent me these black knee tights from their PowerTrain collection, I was pumped—they go with everything, are perfect for fall weather, and have a comfortable waistband (which is always my top priority!).

Wall Interval Workout

Equipment I Used:

Today’s routine is awesome because you don’t need any equipment—just a wall! If you’re worried about leaving scuffmarks, you might want to do it in an unfinished basement or take it outside and use a sturdy fence or cement wall.

Set your Gymboss Interval Timer for 15 rounds of 50 seconds of work and 10 seconds of rest. You’ll go through the following set of exercises three times.

15-Minute Wall Interval Workout

Wall Crawl Handstand to Push Up: Start standing with your back to the wall, feet about a foot from the wall. Bend over, placing hands on the ground, and put one foot on the wall, and then the other. Slowly walk your feet up the wall while also walking your hands in towards the wall.

Your goal is reach a point where your legs are straight, but this will vary depending on your skill level. If you’re a handstand pro, you may feel comfortable walking your hands all the way in towards the wall so that your body is in a vertical line against the wall. If you’re a beginner, you might not be able to walk your hands in very far, so your body will be at an angle closer to horizontal. Regardless, once you reach this straight-leg point, you’ll then reverse the motion, walking your feet down the wall, and hands away from the wall.

When you’re on all fours again, walk your hands into a plank position and do a push up. Repeat the whole movement, immediately starting to walk your hands and feet in and up.

One-Leg Wall Sit (Right): This is a regular wall sit (back against wall, legs bent at 90-degree angle, feet shoulder-width apart), only you’ll extend your right leg straight out, holding it parallel to the ground.

One-Leg Wall Sit (Left)

Wall Plank Knee Tucks: To get into the starting position, do a plank with feet close to the wall and step them up onto the wall, walking your hands in a couple inches if necessary, so that your body is parallel to the ground. Tuck one knee in towards your chest and then the other, continuing to alternate.

Flat Back Wall Hold: Sit on the floor with your back straight and flat against the wall, knees slightly bent and feet a little wider than shoulder-width apart. Place your hands between your legs, on the floor for support. Pressing into those fingertips and squeezing your abs in tight, lift your feet about half a foot off the floor.

I loved this workout because it was, well, way too hard for me. I finished feeling like wow, there is a LOT of room for improvement here. I’m still not confident enough to get myself flat against the wall in a handstand; I had to modify the wall sits halfway through by crossing the extended leg over the supporting knee; in the last round I had to take two breaks during the wall plank knee tucks; and I couldn’t make it the full 50 seconds holding my feet off the ground with the wall holds.

It can be a little defeating when you seem to have so inadequately gotten through a workout, but I like to think of it as a fitness benchmark. I’m going to practice my handstands, continue pushing myself, and then revisit this same routine a month or so from now to try and improve upon my last performance. This is a great way to gauge progress, and you get such a great sense of accomplishment when something that once seemed so beyond your abilities gets easier and easier for you to tackle!

WEARING | Leggings: c/o Champion // Top: Under Armour (old) // Sneakers: New Balance



  1. I really love this idea, especially the Walk Crawl Exercise. So cool!

  2. This looks like a killer! I’ll definitely be in a sweaty mess after attempting this one haha 🙂

  3. oohhh this looks like a good one! can’t wait to try it! 🙂

  4. I’m working (slowly) up to handstand and crawling up the wall is about where I’m at right now. Love that this incorporates the move into a full workout!

  5. Wall crawls are so hard but so good! I’m hoping to get to a handstand pushup some day… I love the wall, plank knee tucks too! I haven’t done the flat back wall sit but will definitely be giving it a try!

  6. I’ve done those wall crawls before (not super well but…) – they are no joke!

  7. thanks , i like Wall Crawl Handstand 🙂

  8. i like it really awesome

Share Your Thoughts: