You only need this 5-move near-silent workout to get fit at home this year

Get in shape at home with this 15-minute no-equipment bodyweight workout

Young black athletic woman doing triceps dips while leaning on the sofa at home
(Image credit: Getty Images)

Trying to get fit for 2023? No need to invest in expensive home gym equipment or try hardcore workouts. All you need is 15 minutes and a little bit of determination, and you can, too, get in shape this year. This home workout will help you torch fat while keeping the noise levels minimum. And thanks to its high-intensity nature, it'll keep burning calories long after you finish exercising.

High-intensity interval training (HIIT) aims to maximise your athletic performance by performing high-intensity exercises followed by short rests, all while depriving your muscles of oxygen. HIIT can provide numerous advantages, such as improving cardiovascular health, accelerating fat loss and building muscle mass. HIIT workouts help burn a lot of calories as these increase the oxygen demands on your body; this can help boost your VO2 max level, which measures the maximum amount of oxygen your body can consume during exercise.

This workout by British fitness trainer Natacha Oceane invites us to complete a HIIT workout involving five exercises that should be completed for four circuits. Complete the following five exercises four times with 40 seconds on/20 seconds off (all five in a sequence; repeat four times).

  • Squat to opposite toe taps
  • Chameleon sit-backs with tap
  • Lateral kneel to squat
  • Travelling bears to kick sits
  • Curtsey lunge switches

Enjoyed this workout but looking for exercises with an even lower impact? We recommend checking out this 30-minute, full-body light dumbbell HIIT workout. Don't own any equipment but are keen on strength-building training to perform at home? Try this 20-minute, no-equipment glutes-focused exercise routine. Have 10 minutes to spare on your lunchtime break? Get stuck into this 10-minute HIIT workout that strengthens and tones your calves

Tearing into your best casual trainers or finding your feet are blistered and sore after each workout? We can't overstate the importance of wearing suitable footwear, so why not check out the ten best workout shoes we've tested? Are you looking for a supplement to help you lose weight or gain muscle? Check out T3's round-up of the best protein powders on the market.

Jack Phillips
Freelance writer

Jack Phillips is a freelance content writer and journalist based in London, UK. He has a B.A. in politics and is currently working on a post-graduate diploma in law. He frequently writes SEO content and researches fitness, health, nutrition and lifestyle features. In his spare time, he is a voracious listener of podcasts ranging from sports to health and law developments and enjoys exercising and playing sports.