{"id":114938,"date":"2026-01-26T05:00:00","date_gmt":"2026-01-26T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114938"},"modified":"2026-01-26T14:04:58","modified_gmt":"2026-01-26T13:04:58","slug":"15-min-hiit-push-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-hiit-push-workout\/","title":{"rendered":"Workout of the week: 15-min HIIT push workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ HIIT push workout \/ 15 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym box & dumbbells<\/p>\n\n\n\n

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The last workout of January calls for one final push, especially after what always feels like the longest month of the year. <\/strong>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. <\/strong>It\u2019s fast, efficient, and perfect to wrap up this long month.<\/p>\n\n\n\n

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

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  1. Box Jump<\/li>\n\n\n\n
  2. Clean & press (right side)<\/li>\n\n\n\n
  3. Clean & press (left side)<\/li>\n\n\n\n
  4. Lunge jump<\/li>\n\n\n\n
  5. Elevated shoulder taps<\/li>\n<\/ol>\n\n\n\n

    Ready to HIIT this workout?<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
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    • 5 exercises<\/li>\n\n\n\n
    • 45 sec on, 15 sec off<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 15 minutes total <\/li>\n\n\n\n
    • Equipment: Gym box & dumbbells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – BOX JUMP<\/h3>\n\n\n\n

      45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n

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