Boost endurance with this 15-minute HIIT circuit. Features snatches, wall balls, and devil's press.
High-Intensity 15-Minute Full-Body Workout: Boost Your Endurance
Target every major muscle group — glutes, quads, shoulders, core, and hip flexors — in this short but powerful routine. In just 10-15 minutes, you’ll burn as much energy as a 30-minute run.
⚠️ Caution: If you have underlying health issues, cardiovascular problems, or are new to fitness, please consult a professional before trying this high-intensity circuit.
The Workout Routine
The goal is to minimize rest between movements. Move fast, but prioritize form.
- 40 Alternating Dumbbell Snatches — 12/15 kg;
- 30 Wall Ball Shots — 6/9 kg;
- 20 Overhead Dumbbell Lunges — 12/15 kg;
- 15 Toes-to-Bar;
- 10 Devil’s Presses — 12/15 kg.
Exercise Tips
- DB Snatch: Keep your back flat. Use your hips to drive the weight overhead in one fluid motion.
- Wall Balls: Squat below parallel and use the upward momentum to toss the ball against the wall (approx. 10ft target).
- OH Lunges: Keep your arm locked out overhead. Step forward cautiously, ensuring stability.
- Toes-to-Bar: Hang from the bar and bring your toes to touch the steel. Use a kipping motion to speed up.
- Devil’s Press: A combination of a burpee on the dumbbell and a snatch. Swing the weight from between your legs straight overhead.
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