In this 15‑minute, equipment‑free HIIT cardio session, instructor Lindsey Bahmgren (NourishMove Love) guides viewers through a full‑body workout built on 30‑second intervals. The class opens with a dynamic warm‑up that mobilizes shoulders, core, and hamstrings using inchworms, high planks, and gentle knee drives. The main circuit alternates high‑intensity cardio moves (mountain climbers, high knees, skaters, punches, and fast‑paced lunges) with strength‑focused bodyweight exercises (squats, calf raises, push‑ups, and planks). Throughout, Lindsey offers low‑impact and high‑impact modifications, cues for proper form (e.g., core engagement, shoulder‑wrist alignment), and motivational prompts to keep heart rate elevated. A brief rest is built in before the final sprint of skaters and a cool‑down stretch sequence that targets hamstrings, quads, and the lower back, ending with breathing cues and encouragement to repeat the workout. The video emphasizes that a complete, sweat‑inducing cardio session can be achieved in just 15 minutes without any equipment, catering to users who are sore, short on time, or prefer a home workout.
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Foreign. Hi, I'm Lindsey Bahmgren with NourishMove Love, and I'm here with a 15 minute HIIT cardio workout. You know those days when you're a little sore, you don't want to pick up the weights, but you want to get your heart rate up and you want to sweat and feel good. You can do that in 15 minutes. This workout is for you. So no equipment needed, just your body weight. Grab some water. 30 second intervals. We'll get ourselves warmed up and we'll jump into our exercises. So let's get started. We're going to go ahead, you're going to face sideways, you're going to hinge over, and then we're going to walk right out into a high plank. So we're going to warm up our body. Warming up the shoulders. You're going to walk it back in. Tap your toes, stand up tall, squeeze the glutes. Inchworms. Walking out to high plank. Okay. Warming up the shoulders, the core, and then you get a nice little hamstring stretch right here. Added bonus. Yes. Squeeze the glutes. Awesome job. Walk it right back up. Find that high plank. Core is tight. Walk it back in. You're going to give me one more just like that. And then you're going to hold your plank on this one. So hold your plank, walk it up. Shoulders over wrist. Core is tight. Hold the plank. Fire up the core. Pull up on the kneecaps. Everything gets nice and fiery. And we're gonna start with slow knee drive. So drive and drive. Now, you can stay right here if that's comfortable for you or if you want, give it a little energy. Push, push, push. Drive Those knees in. 10, 9. You got it. 8. 7, 6. Keep going. 5, 4, 3, 2, and 1. Go ahead, step it in. Step your foot in. Step your foot in. Step two. Drop it down. Stand up tall. Take it back down. Step back, step back. Step in. In. Stand up tall. Take it down. Take it back and back one more just like it. Nice. This time you're going to hold it high. I'm going to turn to face you guys. We're getting right into squats. Feet are shoulder width distance apart. I go down and up. Inhale, exhale, inhale, exhale. You got it. You want to take this a little bit more. Add a calf raise. Warm up those ankle joints because we are going to jump a little bit, my friends. Now, guess what? I'll give you options. So if you don't want to jump, there's modifications. You can go low impact you can go high impact. You can do whatever works for you. Give me four. Nice. Three. Hold it high. In two, one. Hold it high. Right into. Drive the knees up. Up. Stay here or make it big. Run, run, run. Pump those knees. Maybe get those hands out. Give yourself a nice little marker right here. Okay. Whew. Get them up, get them up. You want to add a twist. Twist, twist, twist. Ten, nine, eight, seven, six, five, four. You got it. Three, two, one. Straight to the butt. Kicks right back here. Pedal mount. Heels to the glutes. Want to add the arms? Nice. Add the arms. Adding the arms going to keep that heart rate high. Up. Nice. Up right here. 5, 4, 3, 2, and 1. Hope your heart rate's high and you're feeling nice and warm. All right, let's jump right in. Setting up exercise number one. Find your down dog. Right here. Send the toes long. It's a single knee to elbow pull. So shift forward to plank. Pull it in, push it back. So I'm going to let you warm up a little bit more here, okay? Engage that core. Core is so important when we're doing cardio exercises. Got to keep that core engaged the whole time. Big inhale, exhale. Pull that knee in. Can you make that knee to elbow connection? That's the goal. From here, you're going to get that heart rate up. Going to go right into mountain climbers. That's what's coming next, my friends. You got it. Pull in 30 seconds per move. Stay with me for five. 4. Give me one more and hold that knee. And hold it in. Hold it in. Shift it forward. Bring it center. Mountain climb. You can go slow, slow. You know the drill. You signed up for cardio today. Pick it up fast, fast. Drive those knees high intensity. Right here. You got it. Pull, pull. Shoulders over wrist. Drive it in. Come on. What would it look like if I said 10 more seconds? Oh, you got for 10. Nine, eight. You got it. Seven, six. Keep going. Five, four, three, two, one. Stand it up. Right leg forward, left leg back. Hands behind the head to keep the heart rate up. Lunge, knee, drive. Lunge, knee, drive. So with this workout, we're going to alternate some really high, intense cardio like we just did with the mountain climbers into a little bit of strength. You can add a twist and crunch right here. Twisting crunch. Because you have to let your heart rate come down so it's got somewhere to go. Yeah. Okay. Five, four, split. Jump in three, two, one. 30 seconds. Right here. You switch, you switch, you switch, you switch. If that's too much you just lunge and lunge. Your pace, your tempo, okay? Name of the game. This workout's about you. Switch. Switch. Come on, you're here. Let's go. You got 10 seconds. I know you can do it. Give me 10. Nine, eight. Right up to a squat. Five. It burns. Four, three, two. Right up. Squat feet are shoulder width, distance apart. Down and up. Down, up, down, up. Yes. Squeeze those glutes. Let that heart rate come down a bit. I know mine's up there. You want to intensify this. Add that calf raise. Explode up. Push, push. Yeah. I'm gonna sweat with you through every rep. You are gonna hear me so out of breath right here. Come on. You got 10 seconds left. Stay with it. High knees. That's where we're going. In five, four, three, two. High knees. Get them up. Up, up, up. Run it out. Come on, Run, run. Low impact. Bring it up. Your pace, your tempo. Fast or slow. You want to get the heart rate higher. Hands up. Behind the head. Hands above the heart. Elevates the heart rate, makes it harder. Yes. Come on. High knees, right? Yes. Ten more seconds. You got it. Keep breathing. Come on. Give me five. Four, three, two. Step it wide. Sumo squat. Slide the back down the wall. Let the hurricane down. Hold here. Alternating heel pulse, pedal, pulse, pedal, pulse pedal. Yeah. My heart rate's so high right now. I love it. Pulse and pedal. Bring it down so we get somewhere to go. Because it's going right back up with our next exercise right here. You're gonna add punches, drop two punches, hop. I'll show you in five, four, three. Stay low for two. One. Take it down, down. Punch, punch, jump, punch, punch. Right here. 30 seconds. Come on, push. You're not just flailing those arms out there. You are giving me all you got. Punch, push, punch, punch. Yes. Come on. Yeah. Come on. Five. Three, two, one. Walk it up. Right into the floor. Launcher. Push ups. Push ups. I had to add them in. They're my favorite. Okay. Catch your breath. Then extend all the way down, all the way up. Bend, extend, option, drop to the knees. Down, up. 30 seconds of push ups. We can do that. I can do that. You can do that. But each time, the challenges, you come back to play, you come back to your toes, then you go into that laundry. So no matter what, if you're doing push ups from your knees or toes, you're always coming back to high plank for 5, 4, 3, 2, 1. Hop it up, skaters. And you're out of here. Skate, skate, skate. You get a break after this. Yeah, I built In a break for us, because we're gonna need it. Push. Push. Maybe you reach for the floor. Yeah. Maybe you go for distance right here. Maybe. Can you get across the yoga mat? Maybe you want to add height. It's all about you. You do you for. 5, 4, 3, 2, 1. Walk it off. Grab water. Heart rate sky high. We're accomplishing a lot in 15 minutes, let me tell you. Water. Water. Okay, we're repeating it. We got 10 seconds. I know, 30 second break. Never long enough, my friends. But this is 15 efficient. 15 minutes. Okay? When you're ready, walk it out. Find that down dog. We're going right into it. Other leg long. Pull it in, push it out. So you're letting that. Hurry. Come down a bit here. Engage that core. Knee to elbow, pull. Does anyone notice how much harder planks get when your heart rate is elevated? I mean, seriously, so much harder. Yes. Pull and squeeze. You got this. You got five, four. We're going to mountain climbers in three, two. Pull it directly, knee to nose. Hold it here. Slow, that's your option. Or fast. It's 30 seconds. You can do anything for 30 seconds. Trust me. I am telling myself that right now as I pull every knee in with you. Because I'm tired, too. Yeah. Bring it together, team. Come on. Yes, you can. Come on. Hold this. Give me five, Four, three. You're up in two, one this time, left leg forward, right leg back. Holy bananas. Ready? Go. Lunge. Drive that knee. If anyone has ever told you that you cannot get an efficient workout in 15 minutes, they have not done this workout. Add the crunch. Down, down. You want short, efficient workouts, you have to work hard during that time, my friend. 15 minutes. That's it. Let's do it. Give me five. Four, three, three, two. These will make you sore every time. Lunge jumps. Let's do them. Switch, switch, switch. You know the drill. Reverse lunge. If that's too intense for you, reverse lunge. You're working just as hard right here. Or pulse two. Switch pulse two. There are options. Just keep moving. Don't stop during this. 30 seconds. Just keep moving. Singles, singles, let's go. Come on. Here's five, four, three, two, one. Squat down. And up, down, up. Drive the knees out. Chest is lifted. I want you to use this as a chance to let the heart rate come down. If it's really high, like mine is right now, or maybe you add the calf raise. Push to the calves. Push the calves. Yes. You are doing so good right now. Stay with me. High knees inside. 4, 3, 2 high knees. Drive, drive, drive. Or high impact right here. Run, run, run. Maybe you go add something different. Add the arms overhead. Give me pushes, pushes, pushes. That feels better, doesn't it? Yeah. Now. Now we're feeling it. Core is engaged. Heart rate is pumping. Crushing. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. Sumo squat. Let that come down. Heels and toes out. Slide the back down the wall. Settle in right here. Pedal those heels. Pedal, pedal. Can you add a little pulse? Pulse, pulse. Down and pedal. You are doing so good right now. Friends, the home stretch is near. I know it's hard. It's hard. It has to be hard in order to push you, to change you, to challenge you. You're worth it. Keep pedaling. Yes. For five, four, add those punches. Three, two. Here we go. Punch, punch. In, out. Punch, punch, get low. Punch, punch, punch, punch. Get low. Yeah. That always makes me feel so strong. It's so good. Come on, knock out. Whatever stressing you out right now, knock it out of the park because you. You're crushing this, my friend. You showed up today for 5, 4, 3, 2. Shake it out push ups with the launcher. If you want it now, you can just do straight up push ups if that feels better. Or give me that bend, extend, all the way down, all the way up. Bend, extend. Option. Knees always go back to those toes. Bend, extend down, back to the toes, then extend. Can you stay on those toes? If you can. You're awesome. Come on. 5, 4, 3, 2, 1. The big finish is skaters. I didn't even give you guys burpees in this workout. Yeah, you can thank me later. Come on, Skate harder. Earn it. It's your last 30 seconds of this workout. Push, push, push. You got it. Drive. How big can you get? Make it big. Make it big. 10 seconds. 10 seconds. We're in it. Let's go, team. 10, 9, 8, 7. Every one count. 3, 2, 1. Just give you all the high fives at home because that was hard. Okay, grab some water. We're gonna quickly stretch it out. Getting a little bonus stretch. Okay, we gotta let that heart rate come down. So let's just stay up tall. Big inhale. Reach. Arms up. Big exhale. Take it down. Two more. Just like it. Big inhale, reach up. Big exhale. Let that heart come down. Awesome job today. Big inhale, big exhale. Standing stretches. Pull your left heel towards your glute. Shift your pelvic floor, your hips forward. And then feel that little tug in the quad, the top of the thigh. Nice slight bend in that standing leg. You can always grab a chair. Grab a couch. You guys, nice work. I'm not going to lie. This workout way harder than I intended in my head. Okay, set it down. Switch legs. But you know what? That's the beauty of it. You never know what you can do until you try. So we did it. We crushed it. You're gonna come back, you're gonna do it again. Probably better. Probably doing all the push ups on your toes. Yeah. Okay. Okay. Shoulder width, distance. We're just gonna drop down into that nice juicy squat. Elbows come to the inner thighs. Just push in right here. Rock it outside to side. Nice work. I'm so proud of you guys. Thank you for joining me for these 15 minutes. Always fun to sweat with you. I hope you check out the other workouts on the blog. Come back, do it again. Plant the hands, hips, go high. Feel that nice juicy hamstring stretch and roll it up one vertebrae at a time, all the way up to the top. If you need more time to stretch, which I highly encourage that you do, go ahead, check out the blog. We got lots of yoga poses for you. Otherwise, we'll see you soon. Thanks.
