15-Minute Full Body HIIT Workout | No noise no jumping flat friendly

Today's exercise is a full-body exercise without any jumping. You can do it quietly without waking up the family. This is a great workout for those days when you feel like you're not strong enough for your next workout, or just want to take a little break from intense workouts. You can now find the four-week schedule on the website and share your journey on YouTube, Instagram and TikTok. We have a very amazing community here to support you. Now click like, leave comments as you progress, and let's get started! We have 19 exercises, 30 to 40 seconds of exercise and 5 to 10 seconds of rest. Let's start with toe touches along the body. Keep your feet wide apart, your arms extended, and reach your opposite toe with your hand. This works your abdominal muscles and warms up your body nicely. For our skaters, take a big step to the side and bring one leg behind you. Gentle and easy, make sure you do them in a full range of motion. Then we'll squat down and throw some punches. This helps you work both your arms, legs and abdomen at the same time. Make sure you squat low while engaging your glutes and abs. Now get into a high plank position, and we will move to a side plank and raise one leg and repeat. If this is too difficult for you, don't raise your legs, just do plank rotations like this. Next we have krang and foot touch. Bring one leg behind you and push your knee outward as you squeeze your abs, then bring it back and press into your foot. This works your entire body, so do it hard and, if you can, increase the intensity of the exercise. Now let's switch to the other side. Okay, so we're going to put our hands behind our heads like this and we're going to raise our leg out to the side and back followed by a crunch. Make sure you squeeze your abs when you do the crunch, slow and sweet, and engage your abs so you don't lose your balance. Well done guys! Now, to the other side. Okay, now we have a lunge followed by a front kick, make sure your front knee doesn't pass through your toes and keep your glutes and abs engaged. Kick your front leg as you lift yourself up and make sure not to swing your leg, maintain control of your movement and engage your abdominal muscles and now to the other side. We're halfway there guys, keep it up! Next we have Krang's obliques. Remember to squeeze your abs, give it your all at least we're not doing the high and low plank (; now on the other side. Okay, sit like this, and we'll bring one leg out to the side and then kick it diagonally or in front of you. If you're not flexible to kick up It's totally okay, just start slow and you'll get there over time. Now we'll do the other side, guys. Don't give up. Well done, everyone. Now get into the table position and touch your opposite toes with your hand Yourself, but don't hurt yourself. Rest whenever you need to. Okay, now lie down on your stomach and have a Superman back stretch, and then pull your elbows back. This gives your back a great workout. Just three more exercises after this, guys Okay, stand up straight now and we have a crab walk for a squat. Two crab walks like this, then a squat and then to the other side. We have less than three more minutes, guys. Okay, now sit like this and we do the bird dog. Lift the arm and the opposite leg up. Then repeat on the other side. Make sure you engage your glutes and abs here. Now guys, stand up straight. The final exercise is the side lunge. This is amazing for both your inner and outer thigh muscles. Make sure you engage your abs here and let's get this over with. This is the exercise! I hope you guys enjoyed this routine, hit me like and tell the rest of us how the exercises went in the comments and I'll see you in the next one. See you soon!