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HIIT Workout at Home | 15-Minute Workout (No Equipment) | Myprotein
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Jan 30, 2025
15-minute HIIT at home workout with Zack George aka. UK’s fittest man. To see more from him, check out his Instagram: @zackgeorge With variations for beginners and advanced, this no-equipment session is ideal for anyone looking to quickly raise their heart rate, challenge their muscles, and blast through calories. Ready to go for it? ** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/
View Video Transcript
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[Music]
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welcome to the my protein youtube
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channel my name is that George and I'm
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going to go through a 15 minute
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high-intensity interval workout but it's
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gonna be great for fat-burning stress
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relief and just generally get the heart
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rate going keep it nice and fit healthy
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and only 15 minutes but it's gonna be
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five exercises 30 seconds on 30 seconds
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off with beating each exercise three
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times we're going to go for mountain
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climbers press ups squats or jump squats
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plan gets ups and they've learned fees
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alright so again you're repeating one
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exercise facing is on 30 seconds off
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will be from that same exercise three
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times and then we move down to the next
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exercise
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alright any learn the fitness can do
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this it doesn't matter how many reps you
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get in that thirty Seconds doesn't
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matter if you get five press search or
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25 presses as long as you get as many
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reps as you can then at 30 seconds
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that's all we're asking for
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so let's go through the exercises the
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five exercises and the different
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variations you can do beginner or
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advanced or s and the first one is the
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amount of private it would give a core
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nice and tight so and then the floor abs
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tight hips down bring those knees as
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high as the chest and as you can there's
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no variation back sight again just
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keeping the core nice and tidy up nice
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and straight drive those knees in as
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fast you can
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alright press ups so the beginner
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version they get to stay on your knees
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I'm still nice and tight
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simple bra on straight advanced version
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knees off the ground because I can same
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thing chin to the floor arm straight
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okay next squats beginner version just
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normal squats Vassalo driver
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make sure you weight goes into Hilding
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the way down as you stand driver sits
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forward in fat version gym squats
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jumping off the floor I'm going straight
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to that squat that it's gonna really
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burn the legs all right so let's think
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about version next exercise plan get it
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ups again easy version on your knees
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again core nice and tight hard version
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off your knees all right and then
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buddies to finish probably the hardest
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exercise not just a grab for beginners
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or chester ground the harder version
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look at jumping look up ahead
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alright so the farm excited me go for
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that so again microfiber spacing is on
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placing is off three times moving down
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to press ups we've been down to squats
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to move that the blankets ups finishing
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on burpees alright so stuff let's get
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warmed up very important you go through
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this warm-up please do not skip its
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power actually really important get the
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muscle warmed up to prevent any sort of
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injury so it's going to start with
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normal squats doing it for 10 just a
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nice relaxed bring that on the way
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five six seven eight nine
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all right tennis over 10 lunges step
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forward runs down one two three four
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five six seven just nice database paint
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in your own time
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no no okay good
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all right her body hands shot hi one two
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three four five six the same hand always
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drizzle on top
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Hey nine ten now change of emblem top
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one two three four five six seven eight
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nine ten
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all right stars 10 squats 10 lunges 10
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not sure these record or call them arm
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flies all right it's head on flight 10
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with you right on the top then tending
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left hand on top down one round I want
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you to do four rounds in your own time
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as the warmup alright so we just come
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through one round when you continue just
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to do three more rounds of pour on the
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turns out before we get into the actual
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workout okay
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we are water and ready to go all right
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my top
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I'm ready to get sweaty this is hot in
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this little room teachers on the floor
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I've got a time on the laptop and very
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importantly make sure you have some
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water in your brain make sure you stay
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hydrated all the way through the workout
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right all right so starting my climbers
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I'll tell you when to start metrics 30
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seconds max and foot gets many reps in
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that time as you can probably ready 3 2
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1
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let's get it abs tight knees as far into
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it
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what easy can as many reps as good try
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to keep a fast pace 10 seconds it
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[Music]
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the last 10 seconds time to that pasted
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together
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five four three two one
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my face like a breather control your
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breathing on the rest if you want to
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really challenge yourself can't you how
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many actually get in every round and try
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and maintain that same Matt rescue every
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ride if you can you don't have to count
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right but some people that's gonna live
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person that's cut reps and then try and
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get a little bit more you say all right
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five seconds four three two one
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that's like easy last time
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three two time is a really good team
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call based on something fun you have
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shot I can only feel my chops but well
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no the man close that 15 seconds 10
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seconds remember you want to go in many
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reps as you can in that time then
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manifest 2010 they just get as many as
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you can
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three two one let's go
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[Music]
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halfway 10 seconds keep moving 5 4 3 2 1
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all right thanks think is that press-ups
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again all the carnies off your knees if
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you need to break in the state seconds
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by all means have a break if you can try
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and go I'm broken try breaking 10
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seconds
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five four three two that's good
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[Music]
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Oh
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three two and one
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spinning shoulders from the mine closed
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[Music]
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ten seconds music in from max reps just
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get many you can buy 30 seconds ten
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seconds right Tommy I'm afraid same for
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let's try to be that three two one three
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two one shows baby homerun press-ups
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Tyson's shake up the arms again this
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might need a break I need a little pause
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in that ten seconds that's a present
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four three two one
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mr. Fox reps on this one short breaks
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[Music]
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God 15 seconds
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let's go buy something that's good
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five four three two one honey now the
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squats or John's boss said we're making
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any variation gives the normal sports or
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you go to the gym force officer Jim Fox
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gonna be harder ten seconds
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so I'll share the two fairies beginning
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three two one let's go
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no boss okay jump into us five three two
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one
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shake the legs sometimes keep your arms
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in the quads now passive plugs in the
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shoulders so cuz it's all and body
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workout Thank You 50 minutes legs ABS
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shoulders re Oh
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[Music]
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four three two let's go
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[Music]
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Oh
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mr. Fox I can say 30 to 100 it's one
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where you rest
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make sure you stay hydrated one more on
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the gym spots or squats that's against
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five four three two that's gonna go on a
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sec Oh sounds like it's going here
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four three two one
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shake the legs alright flag gets ups so
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gonna leave you on your knees or off
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your knees I'm showing to bear edges
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again five seconds four three two one
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let's go so on your knees
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I'm tight you can cross your feet off
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you come across subdued but you stay on
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your knees keeping your core tight off
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your knees exactly same thing it's gonna
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burn your shoulders keep your core tight
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come on ten seconds four three two we
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make sure you get a corners and timeless
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cheer as this and then we've got birdies
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[Music]
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50 cents
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[Music]
15:00
damn
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[Music]
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three two one let's go
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makes you breathe one through ten
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seconds in ten times keep movin three -
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oh right the whole more out of these and
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then the last exercise gonna be hardest
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exercise with less force it's okay
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fifteen seconds
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10 seconds 3 2 1 that's good come on
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time twice if you left
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that's ten four three two one all right
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that's exercise
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thank you I'll show you the two
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variations to start with let's really
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try and push yourself this last one good
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boy
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three minutes the workout left early
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microseconds of us will work in time so
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it's really push five seconds four three
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two one let's go cut variations not just
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your understanding up or chest ground
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with the jump let's go
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[Music]
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fifteen seconds three two one and the
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rest well known another two rounds this
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stay hydrated 15 seconds
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ten seconds on really push the pace till
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my hand wraps you get as long as your
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weapons high as you can
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3 2 1 St half way 4 3 2 1 I left those
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rounds last 30 seconds that's really
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very fresh
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[Music]
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Constanza deep breath
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five four three two last things I'm
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gonna say nine eight seven six five four
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three two one
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oh boy that's 15 minutes five exercises
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tell everybody why how Horace going here
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those shoulders cool whatever sure means
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get right back they will go for a cool
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down and stretch I was good
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that's hot all right great work hate you
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fan recovered it's gonna go through
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couple stretches tell me to sit but this
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just gonna be stretched out the quads
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naturally in this position once we'd go
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from shoulder stretch keep the arms
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trade there's nice deep breaths
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[Music]
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objectives try and get in this hand or
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crossed here if you can be more flexible
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and I am change out there's deep breaths
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again this freshman shot is out in the
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courts or in this craftsman switch in
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their triceps
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so I knew cooldown and the stretches you
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were throwing me holding each stretch
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for about 30 seconds of time two jobs
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[Applause]
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okay so it's done love Oh
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how things are back but it's gonna keep
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the leg straight without time for floor
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as far as you can
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[Music]
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okay so that was the stretchers
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shoulders each arm trust us each home
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once you're in that position where you
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stretch the quads and then a hamstring
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the lower back stretch I'm going to hold
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each stretch for about 30 seconds
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repeating each exercise three times so
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we're just a one-shot round there I'm
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going to do three more rounds take
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seconds each stretch just to make sure
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you body's fully stretched and that's
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good cooldown all done I hope you
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enjoyed it give some applause good work
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see you next time
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[Music]
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