15-Minute HIIT Workout Using All My At-Home Fitness Equipment

15-Minute HIIT WorkoutThere’s nothing like a move to make you hate every piece of at-home workout equipment you’ve ever purchased! I’m in the process of moving into my boyfriend’s apartment, and this will be the SEVENTH time I’ve moved since graduating college in 2010. Woof. Luckily, I don’t have to be out of my house in Southie until the end of August, so it’s a gradual move and I can do a little bit at a time—slowly decontaminating his place (kidding…but not really), and bringing over small carloads of my stuff here and there. Still, the kettlebell collection, med ball, hand weights and rest of my at-home workout gear has been getting its fair share of dirty looks from me lately. To remind myself that it’s worth moving, I put together this quick HIIT workout last week using as much of it as I could.

GIVEAWAY! One workout aid that is not a burden to move is my Gymboss Interval Timer, and lucky for you wonderful readers, my friends over at Gymboss are letting me give away one! Enter using the widget below today’s workout tutorial (scroll down). I’ll pick a winner on Friday evening.

15-Minute HIIT Workout

Equipment I Used:

  • 25-lb kettlebell
  • 6-lb medicine ball
  • Jump rope
  • Stability ball
  • Power wheel
  • Gymboss Interval Timer
  • Exercise mat

Set an interval timer for 15 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises 3 times. This workout will get you sweaty and out of breath, focusing especially on the core.

15-Minute HIIT Workout

  • Power Wheel Ab Roll Outs: Get on your knees and hold the power wheel centered on the ground. Your arms are going to stay straight throughout this. Slowly extend your arms, rolling the wheel out as far as you can go, lowering your torso. When you’ve extended as far as you can, slowly roll back to starting point. You’ll want to keep your butt down during these—think of your back, butt and hamstrings as one straight line. Try not to stick your butt up (I know it’s tempting on that tough roll-in).
  • Kettlebell Swings: Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell.
  • Med Ball Sit ‘n Toss: Lay on your back with arms stretched overhead, holding on to your medicine ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bring ball into chest and toss up into the air. Catch and slowly lower to the ground, bringing ball back overhead behind you.
  • Jump Rope
  • Stability Ball Prone Oblique Twists:Get into a plank with your shins on a stability ball and your hands on the floor, directly under your shoulders. Draw your knees into your right shoulder, keeping feet on the stability ball, and then return to center. Repeat to the left.

15-Minute HIIT Workout

WEARING | leggings: Lululemon / tank: thanks to my friends at Game Plan! / sneakers: Nike

Since I usually get a lot of comments about whatever leggings I’m wearing in these workouts (that’s why I love you guys! haha), just a heads up that although these leggings look cool, the mesh across the knees makes them uncomfortable to workout in if you’re doing anything that involves kneeling.

Gymboss Interval Timer Giveaway

On Friday evening I’ll randomly select a winner. Use the widget below to enter—just leave a comment letting me know what piece of workout equipment you’d love in your home. I use mine all the time for HIIT workouts and during the Tone ‘n Torch class I teach at Btone!

a Rafflecopter giveaway

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  1. Love the Gymboss! I had one for 5years and used it every day until it pooped out! I joined a gym and thought I wouldn’t use/need a gymboss but I’m finding out I was wrong!! You can use a gymboss ANYWHERE! Best little piece of equipment ever!

  2. Leah H. says:

    I would love some heavier free weights, like 15-20 lbs, or in my dreamworld, a Boston Marathon ProForm treadmill!

  3. A gym boss timer of course. Love your blog!

  4. Michelle Agens says:

    I rarely workout at home, but if I had some kettlebells, I would definitely do it more often.

  5. Jocelyn Fetsch says:

    How do you take your action photos?!

    • I put my camera on “sport” mode which allows the camera to take rapid-fire pictures (similar to “burst” mode on an iPhone). You end up with a million pictures to sort through, but it’s the best way to get the action shot you need! 🙂

  6. I love my skipping rope. It allows me to a quick cardiovascular session indoors and when I’m traveling.

    I am a big fan of your website! Lots of great content. Keep up the fantastic work!

  7. Actually the Gymboss would be awesome and is on my wish list right now! Thank you!

  8. I want to add a kettle bell to my at home gym.

  9. I wish I had a TRX for at home workouts!

  10. I should get more kettle bells; you can do so much with them.

  11. Heather says:

    Honestly, I have been wanting a Gymboss interval timer!!! The timer app on my phone isn’t very conducive to HIIT workouts where stopping to mess with my timer permits my heart rate to fall below range!

  12. I should really go to the store and buy a jump rope. It’s one of those “Oh I’ll get it at my next trip to Target!” and then walk in there and immediately forget what I went in there for and still spend $100.

  13. Alexandria says:

    I’d love a Bosu ball! The Fitnessista just did a post on all of the exercises she does on hers (prior to this, I had been convincing myself that it was not worth the money) and now I have to have one.

  14. I remember when I moved last year I accidentally, not thinking, through my handweight collection all into one box. My boyfriend gave me the look of death when he tried to pick it up and I’d realized what I had done…. whoops! 🙂

  15. Barbell and weights!

  16. I would love to get a Bosu!

  17. I’d love a 15 lb and 25 lb kettlebell. I have a 20 lb, which can be too heavy or not heavy enough at times.

  18. Look at those sweet-ass tights!! That’s the chic-est workout gear I have ever seen. I have nothing but a jump rope and resistance bands at home now (oh, and a pull-up bar); I’m thinking a kettlebell would be a perfect addition soon.

  19. I have almost every piece of home workout equipment EXCEPT a Gymboss timer! Love your workout pants. What brand are they?

    • Lululemon! Just be warned–the mesh over the knees is super uncomfortable if you’re doing exercises that involve kneeling 🙂

  20. Amanda Crooks says:

    I love this workout because I do have the workout equipment that just sits and this will give me a chance to use it! Love your blog and all the workouts thank you so much!!

  21. Samantha Anderson says:

    I loved having a stability ball at home, great ab workouts, but sadly my kitties keep poking holes in them.

  22. I’m keep starting to buy a kettlebell or two and then I can’t decide which weight I really want to commit to. What do you have? For swings, I usually use 20lb but I might be able to handle 25 (I only weight 95 lbs and am under 5 feet tall, just for reference!).

    Any advice?

    • I would get whatever weight you swing–20 or 25lbs would be good. I definitely get the most use out of my swinging bell–you can swing it, squat with it, deadlift with it, etc.

  23. Kettlebells! That is the only piece I really feel I’m missing

  24. Lindsay says:

    The timer!! Something to keep me moving and motivated. Trying to use my phone or a clock I always struggle or lose track.

  25. The Gym Boss or a silent rebounder would be a fab addition…

  26. Those leggings are freaking killer awesome!

    Also, I LOVE working out with my GymBoss, which I ended up giving to my husband. I would use it for my everyday weightlifting workouts.

    Connie | Sponsored by Coffee

  27. I would love to have Kettlebells and a timer! I love creating tabata workouts and it would be so helpful to a gymboss instead of just a regular timer.

  28. This looks really cool – I think it would definitely encourage me to do more interval workouts.

  29. Allison says:

    I would love some kettle balls.

  30. Kettlebells! Such a great workout.

  31. A kettlebell! I need one!

  32. Jillian says:

    kettlebells! I see kettle bell workouts everywhere and would love to be able to try them out.

  33. I’ve been wanting to pick up a set of kettlebells for a while!

  34. I would love a Gymboss and even just some heavier weights!

  35. I’ve been wanting a Gym Boss forever – especially for doing timed workouts at the gym! In addition to that, I think a set of kettlebells would be awesome at home!

  36. Right now I would love an elliptical or spin bike since I’m in PT for jumper’s knee and can’t run :/ Regularly, I’d be happy with a few more free weights and kettlebells!

  37. I have to agree with a lot of the commenters before me: kettlebells! 🙂

  38. i’m all for the home equipment with it being summer here in the uk! so far I’ve accumulated a med ball, 3kg dumbells, 4kg dumbells, hula hoop and skipping rope! would love to win that timer though! not so easy to see how many seconds i have left on my little iphone! lol

    kirsty x

  39. I would like some more kettlebells, some lighter ones….I have one that is 12 kilo and I remember when I bought it I was really pleased until I realised I had to carry it a MILE all the way home. I stopped halfway for a beer.

  40. I’d love to have a foam roller as well as an interval timer. I definitely need one!

  41. Claire W says:

    I think this is my favorite workout of yours so far. Perfect, short and sweet.


  42. I love my kettlebell.

  43. Charlotte says:

    I would love some kettle balls! I need to invest

  44. Kettlebells!

  45. I am dying for some kettlebells!

  46. I would love some kettlebells!

  47. A kettlebell or a gymboss timer!

  48. I am debating on adding a TRX to my ‘home gym.’ and maybe a new set of dumbbells. This workout looks great by the way!

  49. I really want a hand weight set. 5-20 lb to use during TV or laundry down time.

  50. I would love a TRX – it’s so versatile

  51. Since switching to home workouts I’ve accumulated a lot of small stuff (kettle bells, free weights, TRX Bands, a Treadmill…) the only thing I think I need right now is heavier free weights…so I’m thinking a stand stocked with free weights 15lbs and up would be awesome right about now! Why do they have to cost so much tho…haha…might have to go back to the gym instead

  52. A bosu ball!

  53. I would love the the Gymboss Interval Timer of course!

  54. I would love a set of TRX bands for those days when i just can’t make it to the gym to use theirs!

  55. I don’t use a ton of equipment but I dream of a snazzy rowing machine…

  56. A squat rack!

  57. melissa campbell says:

    I would love to have a medicine ball and kettle ball! Love your leggings in this post!

  58. I am sure this is a silly question-but do you do one of each exercise in a series and then repeat for the 45 seconds? Or do you do each exercise for the 45 seconds?

  59. Those stability ball twists are killer! We don’t have an ab roller but this workout looks great!

  60. I would love a bar bell at home!

  61. I would love some kettle balls!

  62. Ashleigh says:

    I’d love to have a set of kettle bells!

  63. I think Kettlebells are what I would like next!

  64. Some kettle bells or free weights!

  65. Marissa D. says:

    Wow there or tons of pieces I would love to add to my home gym.. the power wheel that you used, trx and a set of kettle bells… 🙂

  66. Somehow I still don’t have a kettlebell. I do all of my workouts at home and really need to add it into my routine!

  67. I NEED a gymboss! I have all the rest! The one missing piece… 🙂

  68. I would love some heavier free weights or a trx.

  69. I really want a kettleball! It is next on my list of equipment to buy!

  70. Bookmarking this now!

  71. I’d love one of those adult jungle gyms! Too bad it would take up my entire bedroom. Not realistic, but it would be fun 🙂

  72. TRX! Or maybe a pilates reformer…

  73. Where do I begin…a full set of free weights, TRX, BOSU ball, a 15# and 35# Kettlebell, a treadmill, and a spin bike. Oh, and a pull up bar would be nice too. I guess I have a lot of saving to do to get the home gym of my dreams. 🙂

  74. Michelle A. says:

    I would love a gym boss timer! I use my phone, but this would be so much easier!

  75. Jamie W says:

    Would love A gym boss timer! Just finished my home gym and this would be a great addition to hiit and tabata training

  76. Lauren f says:

    I’ve really been wanting a BOSU, weight bench and a full set of free weights!

  77. My next big workout purchase is going to be a trainer for my road bike – running outside in snow is easy, biking not so much!

  78. I love that you posted this! My workout gear is tucked into all sorts of corners right now after I moved in with my boyfriend a month ago. My workout ball is crumpled up and deflated under a bed and I don’t want to inflate it because I have nowhere to put it!

    Also, love the HIIT workout. I am on a break from running so HIIT has been my best source of cardio (no pool and biking not allowed with my injury). I’m going to have to pump up that big blue ball and get to work!

  79. Debbie P. says:

    I would love to have a bosu ball, among a million other things! Plus, an awesome Gym Boss to help keep up with HIIT workouts and the like!

  80. Debbie P. says:

    I would love to have a bosu ball – along with the Gym Boss to help me keep up with this awesome HIIT workout!

  81. Kathleen R. says:

    I would love a kettlebell! I’ve been thinking about adding one to my workout gear for a while now, and your posts always make me want one even more!

  82. I need those pants so freaking adorable!

  83. Rachel Henthorn says:

    I would love to have a kettle ball and a few more free weights!!

  84. Carla S says:

    I would love to have a cable machine setup !!!!!!!!!!!!!!

  85. Would love a set of kettle balls

  86. Michelle W says:

    I love your leggings! Also, I use an app on my phone for interval workouts and it just isn’t cutting it. Would love a gymboss! And some kettlebells. 🙂

  87. Katie Ardito says:

    I would definitely love a GymBoss interval timer or a heavier kettlebell to use!

  88. Allie Anselmo says:

    I would love to have a full set of kettlebells for myself at home! I only have a 10lb, and I definitely need more challenging weights! Btw, I’m in love with your leggings!!

  89. Laura Turner says:

    I would love a spinning bike at home. I have a kettlebell, stability ball, bow flex, treadmill and weight bench. The timer would be a perfect addition!

  90. I’d love free weights and a stability ball. Right now I don’t have any and try to do most of my workouts with just body weight- makes it hard to mix it up!

  91. I’d love a gymboss! I’ve been thinking about buying one for years, but just haven’t yet! I would love to get some kettle bells too! Hmm… Maybe I’ll do that today…

  92. I want a rowing machine and a punching bag. 🙂

  93. A TRX trainer!! Or a treadmill, but since I tough out the WI winters for running, the TRX seems like a better deal for me (and takes up less room! 😉 )

  94. Hope I win! I use the app on my phone and love it! Thanks for your blog, I’m a huge fan!

  95. Power wheel

  96. I’m currently dying to get a Bob jogging stroller. Not really equipment, but definitely something I’d use daily for exercise!!

  97. I would love to have the adjustable dumbbells – those things would be dope! I am interested in the Power Wheel now too after seeing you use it multiple times.

  98. I would love to have the gymboss and a kettle ball. 😉

  99. I would like using that in my classes!! I have a great home gym but would love a rower. And some battle ropes!

  100. I’d love to have heavier weights, I am finding that my current ones are starting to be too light!

  101. Courtney says:

    I would love to win the Gymboss – I currently use (or try use) the Gymboss app on my iPhone, but when I am working out, my 3 year steals my phone and runs away to play games – LOL. I would also love a Bosu ball – they look so fun!

  102. My Gymboss died while I was teaching bootcamp–it was a complete downpour, but I thought I’d keep class going to make it all hard core. Welp, lost a Gymboss in the process! I’d like a new one AND kettlebells AND a Bosu ball for my home fitness gear stash!

  103. Would love to have weights around but hate moving them. Not until I own a house!

  104. I’d love to have a TRX for home!

  105. I would love some kettlebells – and of course a Gymboss Interval Timer!

  106. Lauren F says:

    Definitely need a stability ball or Bosu ball!! two things I could realllly use

  107. I would like to have more kettlebells!

  108. christina says:

    I love those leggings!!

  109. I would love a Gymboss Interval Timer! I could also use some kettlebells!

  110. I’d love a Gymboss timer for tabata workouts! We’re slowly building up our home gym. We have kettle bells, speed ropes, and an abmat. I think we’re going to splurge on Olympic weight lifting bars and plates soon.

  111. I’d love to have some kettlebells! I love to use them at the gym but having them at home would be so great to fit in a quickie workout here and there.

  112. My yoga mat from Lululemon! I don’t slide around anymore!

  113. I really should add a medicine ball!

  114. Jessica McB. says:

    I would love a treadmill. And a room to put it in! 😛

  115. We just added a TRX to our home workout collection. Next on the list are some kettle bells. 🙂

  116. Kettlebells!! and probably a medicine ball too. Actually there is a lot I want 🙂

  117. So many things! BOSU, KB, TRX… I want a whole home gym 🙂

  118. courtney says:

    My kettle bell is my favorite equipment. I can do anything with it.

  119. I have a few dumbells and things but I would love a kettlebell or two 🙂

  120. I still need to add a stability ball and jump rope to my home gym equipment!

  121. I’d love to have a weight bench!

  122. Marjorie says:

    A megaformer like at Btone! Although I don’t think I would be as tough on myself as the Btone instructors are on me. 😉

    • I would kill for a megaformer at home!! But you’re right–I’ve tried working out at Btone by myself and slack off so hard haha. Having an instructor forcing you to do everything is so necessary 🙂

  123. I’d love a barbell and bumper plates!

  124. I would love an Arc Trainer at home!

  125. Kelsey Kujoth says:

    I would really appreciate having a dip station or pull-up station.

  126. i want SO MANY things! all i’ve got is running clothes and dumbells (two 10lb, two 15lb), although i do use my boyfriend’s kettle bells when I can
    i dream of heavier dumbells, a skipping rope, a dip station or pull-up station, a barbell and plates and a stability ball

  127. Lindsay Henderson says:

    I would really love to have a treadmill at home. Boring I suppose. lol

  128. I would love a set of kettlebells. So far I only have 10 pounds and it’s just not heavy enough anymore!

  129. Beth R. says:

    I would love to expand my kettlebell collection, obtain a balance ball or even purchase a bosu ball. And maybe a new jump rope considering my current one is held together with duct tape.

  130. do you suggest the Gymboss or the Gymboss minimax timer?

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