In this 15‑minute at‑home workout, Lindsey Baumgren of Nourish Move Love, joined by Rachel, guides viewers through a low‑impact, standing‑only HIIT session designed for beginners. The video opens with a brief motivational intro and a call to subscribe or join the community, then moves into a dynamic warm‑up that includes knee hugs, squat‑reach with optional calf raises, standing crunches, side‑to‑side shuffles, and light runs. The main circuit consists of ten distinct standing body‑weight moves—such as squat‑reach, standing crunches with elbow‑to‑knee, lateral lunges with power slams, high‑knee runs, side‑to‑side punches, and a kickboxing‑style jab‑knee combo—each performed for 40 seconds followed by 20 seconds of rest, with Rachel offering low‑impact modifications throughout. Throughout the session Lindsey provides coaching cues (e.g., “keep chest up,” “drive the knee”), encourages a “brain break,” and injects humor (UPS delivery interruption). The workout concludes with a cool‑down that includes chest opening, neck rolls, quad stretches, and a final motivational wrap‑up, urging viewers to stay consistent, join a two‑week strength challenge, and watch more low‑impact cardio videos.
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Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 15 minute beginner HIIT workout. If you love at home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys. We love a quick and effective workout. You love a quick and effective workout. So that's what we have today. I'm joined by the amazing Rachel.
Hi.
She'll offer modifications throughout today's workout, but this workout is for everybody. It is a 15 minute beginner hit. All body weight, all, all standing, no repeat workout. What more could you ask for?
Three things you guys love.
This is like the fan favorite. We took it all and put it together. So we'll do a quick warm up and then we're going to jump in. You have 10 all standing body weight exercises designed to raise your heart rate in a low impact way. And we're just going to cruise through those exercises. 40 seconds of work followed by 20 seconds of rest. No repeats, so you'll only do each exercise one time. You ready to knock this out? Let's do it. Let's go. Let's do it, you guys. Okay, let's just start right here. Standing in place. Big inhale, reach up. Exhale, baby back bend. Drop your arms. You're gonna go for an alternating knee hugs and knee hug and knee hug. So you're just pulling those knees up and giving it a nice squeeze. Get those knees all the way up in line with those hips if you can. Nice work. Four, three, two, and one. We're gonna go into a squat and we're gonna add a calf raise. So squat, get to the top. Calf raise. Nice. Squat, get to the top. Cath raise. We're gonna start slow and then we're going to add a little bit of momentum to this. So squat, stand, calf raise. Nice squat stand. Roll to the toes, back to the heels. Yes. You can always omit the calf raise if it doesn't feel good for you. Option A, you can stay right here. Option B, you can make it a little bit more fluid. Reach at that calf raise. Squat and reach at the calf raise. Squat and reach. There it is. All the way down, all the way up, all the way down, all the way up. Nice. Go. Four. Nice work. Three and two and one. From here, you're gonna take your hands behind your head. Standing crunches. Elbow to knee, elbow to knee, elbow to knee, crossing that midline. Standing crunches. Nice work. You got 4, 3, 2, and 1. Take it nice and wide. And we're just gonna go side, center, side, center, side, center, side, center. Drive off that bent knee. Nice work. Right here. 4, 3, 2, and 1. Walk those feet in. We're gonna go for some runners, so just run it. Run it running. Pump those arms. Nice. Run and run. Nice. 8, 7, 6, 5, 4, 3, 2, 1. Standing on your left leg. Step back. Right arms reach overhead. Pull down. Drive that knee. Step back, lunge, pull down and drive. Lunge and drive. Lunge and drive. Nice. Go. 4. Nice work. Go. 3. Standing tall in 2 and 1. Stand tall, take a nice base. You're gonna jab it up. Jab, jab, jab. Hit right, left, right, left, right, left. Go. 8, 7, 6. Back to lunges in 4, 3, 2, 1. Right foot forward. Left foot's going to go back. Lunge, reach. Drive that knee up. Lunge, reach. Drive that knee up. Nice work. Almost done with this warmup, guys. Almost done with this warmup. Nice. Go. 4, 3, 2, 1. Let's move a little bit side to side. So you're going to hit left, hit right, hit left, hit right. Little side to side. Shuffle, hop, shuffle, hop. Nice. Finish this warm up nice and strong. Final four. Three, two, and one. Are you warm, Rachel?
Nice and warm. Good. I'm pumping a little bit already.
Heart is pumping. Nice work, you guys. Awesome job. There's the doorbell. This is real life.
That's real life.
There's the ups man dropping off my packages. We film workouts out of my house.
We should invite him in. Maybe he needs a quick little 10 minutes.
He does. He probably needs a quick 10 minutes, but that's just so funny that would happen. Classic. Okay, here we go. We're gonna jump into today's workout. You have 10 moves, all body weight, all standing. Okay? You're gonna do each move for 40 seconds, followed by 20 seconds of rest, starting with a squat reach and adding that calf raise. Calf raise is optional. You could always just go squat and reach, just like we did in that warm up. 40 seconds, fingertips to the ground, fingertips overhead. Option to add the calf raise at the top. We go in three, two. Let's go squat and reach. Squat and reach. Now I'm curious. I wonder what got dropped on my doorstep right now.
I don't know. The people want to know, right?
Reach, all the way down, all the way up. Inhale, down, exhale, push. Squat and reach. Squat and reach. Nice work. Nice. Transferring that weight from heel to toe at the top. Bigger the arms. Higher that heart rate. Beginner hit the Goal is to raise the heart rate. Nice work, nice work. 10 seconds here. You got it, guys. Nice push in. Woo. Awesome. Final five. Four, three, two and one. You're take those hands behind the head. Four standing crunches. One, two, three, four. And then you're going to drop low and pulse in that squat for four. Three, two, one. Four crunches. Four pulse. Squat hands are up. We go in five. Here we go. You're on in three, two. Let's go. Crunch for one, two, three, four. Drop into the squat pulse. Four, three, two, one. Stand up and crunch. Four, three, two, one. Drop into that squat pulse. Four, three, two, one. Can you make knee to elbow connection right here on the crunches? That's what I'm asking. On the squat, keep chest up, eyes up as you pulse. Nice work. 4, 3, 2, 1. Pulse. 4, 3, 2, one. Nice work. Finish. 4, 3, 2. Hold that squat for 4, 3. This is it. 2, 1 and you're done. Nice work. Now we're gonna go four high knees, two of those little side lateral shuffle squat pops. So it looks like this. 1, 2, 3, 4. And then I'm gonna hit side to side up. 1, 2, 3, four. Side to side. Okay? Four high knees, two sides in three, two. Let's go, let's go. One, two, three, four. Hit right, hit left, back to center. One, two, three, Four. Hit, hit. Here we go. 1, 2, 3, Four. Hit, hit. There we go. Now we're on the. Oh, we're on.
I'm moving a little slower.
I was trying to match Rachel. She's moving slower. That's okay. One, two, three, four. Hit, hit. There it is. One, two, three, Four. Hit side to side. Nice work. One, two, three, 4. 10 seconds, guys. 10 seconds, guys. One, two, three,4. Side to side, final five. Four, three, two and you're out. Rest for 20. Nice. Now we're gonna go two runs, one lateral lunge. So I'm gonna start. Right foot forward, left foot back. Run, run, hit left up. Run, run. So left foot starts back. You're always gonna hit left. Right foot forward, left foot back. Two runs, one lateral lunge in three, two. Let's go, let's go. Run, run, hit left up. Run, run, hit left up. Run, run, hit left up. Nice work, guys. Yes. You want to add the AR is harder above the heart. Push, push, hit left. Nice. Push, push, hit left. Getting you moving in all planes. Nice work.
You kind of wake your brain up here. This is like a little brain break, right?
A quick little 15 minute brain break for your desk or to kick off your Day feeling nice. Strong and focused. Come on. Finish. 5, 4, 3, 2. And you're out. Rest and recover. We'll do the other side after we finish this move first. Let's go. Right foot forward. Let's keep that left foot back. You're going to that lunge. Reach overhead. Power up if you can. Like you are slamming your hands down towards your knee into a power slam. So lunge, power slam. Down. That's where we're going. Crunch that core in three, two. Let's go. Lunge, reach, power slam. Lunge, reach, power slam. Lunge, reach, power slam. Nice. Crunch that core. Drive that knee up. Nice crunch. And pull. Lunge, pull, lunge, pull. You got it. Lunge. Drive, lunge, drive. Nice work. Down, up, down, up. Nice work. Come on, team. Yes. Stay in it. You're doing so awesome. 10 more seconds. Yes, you can drive that knee up. Let's go. Drive right here. Final five. Four, Three, two, and one. Whoo. Shake out those legs. Are you're gonna be four jabs, two knee strikes. You're gonna alternate the knee strikes so it looks like this. 1, 2, 3, 4. Right two. 1, 2, 3, four. Left, two. Okay, four jabs, two knee strikes. Right to start. In three, two. Let's go, let's go. One, two, three, four. Hit right, two. One, two, three, Four. Hit left, two. One, two, Three, four. Hit right, two dot One, two, three, four dot Hit left, two. Nice. If you like our kickboxing style workouts, this one's for you. 1, 2, 3, 4.
This is an awesome 10 minute, like Tabata kickboxing that's kind of like this.
So fun.
Yes, Highly recommend.
Yeah. If you like these low impact cardio style workouts, we got lots of them for you to try at. Animal. 2, 3, 4. Hit. Nice finish. Last round. 1, 2, 3, 4. Two knee slams and you're out. Walk it off. Nice work, Rachel. Awesome job. Let's grab a quick sip of water here and then we're gonna go into those two runs. Lateral lunge, other way. So this time, left foot's gonna be forward, right foot's gonna be back. You're gonna give me those two runs and you're gonna. Two runs. Hit right. Left foot forward. Right foot back. In three, two. Let's run. Let's run, run, run. Hit right. Right foot back. Run, run, hit right. Drive up. Run, run, hit right. Nice work. And I think we have so many new moves to keep it fresh and interesting in all of our low impact cardio workouts. Oh, yeah.
Never bored.
Never bored. Keeping your mind and your Body busy. Also a great way to get some steps in at home.
Oh, totally. Also, we have been talking about it's like back to school season or whatever season it is. You know, a 15 minute workout is such a good way to just, you know, be consistent.
Yes. It does not have to be big. 30 minutes, 60 minute sessions every day. 4, 3, 2, 1. One of our most popular sayings here is 10 minutes is always better than none. You're getting 15 today. Bonus points. Okay, overachiever, now you're gonna go to that lunge. Overhead reach this time. Left foot forward, right leg's gonna go back. It's that lunge power knee drive. Okay? Crunch the core. Drive the knee up. 40 seconds on the other leg. Come on, move. 8 of 10 in 3, 2. Let's go. Lunge, drive, lunge, drive. Make it big, make it powerful. Drive through that knee. Drive through that front heel. Pull that back knee up. Drive through the front heel. Pull the back knee up. Slam those arms down. Slam em down. Nice. Create resistance with your body weight. Right here. Drive, lunge, drive. Yes, team. Nice work. You got this right here. Come on. 10 more seconds. Yes, you can. 10, 9. 8. You got this. 7. Stay with it. 6. 5. 4, 3, 2. And you're out. Walk it off. Nice work, Rach.
There you go.
All right, final two moves. You can do it on the right side, then you're going to do it on the left side. Let's go. Lefties first. Left arm up, left leg out. Two crunches. Crunch, crunch. Two punches on the right overhead. Crunch, crunch, then punch, punch, crunch on the left, punch on the right. In three, two. Let's go, let's go. Crunch, crunch, punch, punch, crunch, crunch, punch, punch. Hit it, hit it. High, high. Obliques, obliques. To the sky, to the sky. Hit that side. Ab. Hit it up. Come on. Add something behind these punches. Up, up, here, here, then here, here. Notice my toes. Follow my hips as they pivot. They pivot. Come on. Hup, hup. Final ten. Final ten. Let's go, team. Crunch, crunch, punch, punch. Finish strong, finish strong. Left, four, three. Three, two, one. Walk it off. Nice. Same thing. Other side. Right arm up, right leg out. Two crunches on the right. Two high punches on the left. Crunch on the right, punch on the left. It's move 10 of 10. Let's finish strong, guys. Here we go. Right arm up. Crunch in three, two. Let's go, let's go. Crunch, crunch. Hit high, high, right here, then high, high. Nice work. Nice. Two, up two. We had Olivia say she loves this workout. It's quick and effective. Great for when you're short on time or feeling a little lazy. I hear you, Olivia. We all have a lazy day. But guess what? You show up. Consistency compounds. She said she always feels better if she moves her body. That's what we're here for, to encourage you, motivate you. Just keep moving. Final ten. Final ten. Let's go. Come on. Finish strong. Last five, four, three, two, one. Yes, team. Yes. Rachel, let's shake it out. Just flap those wings. You did it. 15 minutes. My heart rate's high.
You feel better? We needed an energy boost going in.
Like a true energy booster. I feel better. In my day, I feel better. Great. I love it. A lot of punches. Let's take those hands behind the back, interlace the fingers. Just give me a nice chest expansion. Just open up the chest and roll the shoulders down and back. Open up the chest. Roll the shoulders on the back. Nice. Awesome job. From here, hands come up to the head. When you drop your left ear towards your left shoulder, collapse your hands. Roll your neck around. Gentle twist. Open up. Stand up. Do it again. Collapse Right ear to right shoulder. Collapse. Roll that neck around. Up. Nice. Awesome job. From here, take a standing quad stretch. Now you find a chair, something to balance on if that's better for you. Tuck your tailbone to me. Pull your heel towards your glute. Find balance in that left foot, creating a tripod between your big toe, your pinky toe and your heel. Switch it out. Standing on the other leg. Nice little quad stretch. Stretch it out. So proud of you. Thanks so much for showing up and sweating with us today. Always feels better to move that body. Awesome job. Set it down. Awesome job at home. High fives, Rach. Way to go. Nice work, team. We'll see you back here on the map for another workout soon. Awesome job crushing that workout. If you loved it, hit subscribe to my YouTube channel. I've queued up another low impact cardio workout for you right here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it all in this playlist right here. Have a great day.
