Workout of the week: 15-min HIIT push workout

26th January 2026

ALL LEVELS / HIIT push workout / 15 minutes

Equipment: Gym box & dumbbells

The last workout of January calls for one final push, especially after what always feels like the longest month of the year. The best way to do that? A HIIT workout. Short for High-Intensity Interval Training, HIIT alternates between bursts of intense effort and short recovery periods. It’s fast, efficient, and perfect to wrap up this long month.

This HIIT push workout features 5 exercises (one unilateral) to perform in the classic HIIT format: 45 seconds of work, followed by 15 seconds of rest. You’ll complete 3 rounds, making this session take around 15 minutes altogether.

Box Jump
Clean & press (right side)
Clean & press (left side)
Lunge jump
Elevated shoulder taps

Ready to HIIT this workout?

WORKOUT SETUP

5 exercises
45 sec on, 15 sec off
3 rounds
15 minutes total
Equipment: Gym box & dumbbells

WORKOUT EXERCISE LIST

3 rounds

1 – BOX JUMP

45 sec on, 15 sec off

Stand in front of a box with feet shoulder-width apart.
Swing your arms back and quickly drop into a partial squat.
Drive through your heels and extend your hips to jump onto the box, swinging your arms forward for momentum.
Land softly with knees slightly bent and chest up.
Step down with control and repeat.

2 – CLEAN & PRESS (RIGHT SIDE)

45 sec on, 15 sec off

Hold a dumbbell or kettlebell in your right hand.
Lower into a quarter squat, then drive through your legs to lift the weight to shoulder level in one motion.
From there, press the weight overhead until your arm is fully extended.
Lower it back to the shoulder, then down to the starting position.
Repeat for the full interval.

3 – CLEAN & PRESS (LEFT SIDE)

Same as above, but on the left side.

4 – LUNGE JUMP

45 sec on, 15 sec off

Stand with feet hip-width apart, core engaged, and shoulders set.
Jump straight up and split your legs into a lunge, lowering the back knee close to the floor.
Keep your torso upright and use your arms for balance.
As soon as you hit the lowest point, explode upward and switch legs in mid-air.
Land softly and repeat continuously.

5 – ELEVATED SHOULDER TAPS

45 sec on, 15 sec off

Place your hands on a bench or box in a high plank position, with your shoulders stacked over your wrists.
Engage your core and glutes to maintain body stability.
Lift one hand to tap the opposite shoulder, then return it to the starting position.
Alternate sides, keeping your hips steady and avoiding rotation throughout the movement.