Your Complete Full-Body HIIT Workout

August 28 2019

HIIT (High-Intensity Interval Training), is all about pushing yourself. Rather than getting your cardio from monotonous miles on the treadmill, HIIT is fast, fun and anything but boring. Expect quick, energetic bursts of exercise and minimal rest periods to supercharge your workout and blast away calories. The key to a successful HIIT workout is packing a lot of exercise into as little time as possible. 

HIIT workouts are great for your overall health and fitness levels. These workouts can increase your metabolic rate for hours after your training and help promote fat loss, which are just some of the reasons why HIIT is more popular than ever.

Below, we’ve created an intense 15-minute HIIT workout, as well as a longer 30-minute workout for those who want to push themselves even further.

15-minute HIIT workout

This bodyweight circuit packs a lot of exercise into just 15 minutes. Perform each move of this HIIT workout plan in order, working for 30 seconds each and moving on to the next exercise without resting. Once you’ve reached the final move, rest for up to 2 minutes then start again from the beginning. Complete the circuit 4 times which should last around 15 minutes.

(Always remember to warm-up and cool down before intense exercise. Check out how to warm-up properly here

  1. Jump squats
  • Stand tall, keeping your chest up and your core braced
  • Squat down as far as you can
  • Drive back up through your heels explosively so you lift your feet off the ground
  • Jump as high as you can, then land and go straight back down into the squat position
  1. Squats
  • Stand tall with your feet slightly wider than your hips 
  • Keep your chest up and your core braced
  • Squat down as far as you can
  • Drive back up through your heels to return to your starting position
  • Make sure each rep is smooth and controlled (don’t bounce back up)
  1. Jumping jacks 
  • Stand tall with your chest up and your feet together
  • As you jump, move your feet to the sides as far as you can
  • Raise your hands as high as you can to the sides as you jump
  • Bring your arms down and your feet together as you jump back to the starting position
  • Keep your reps fast and minimise the time your feet are in contact with the ground
  1. Press-ups
  • Get into the press-up position with your feet together and your hands underneath your shoulders
  • Engage your core and keep your body straight from head to heels
  • Bend your elbows to lower your chest to the floor 
  • Using your chest and arms, push back up powerfully into the starting position 
  1. Bicycle crunches
  • Lie flat on the floor with your knees bent
  • Contract your abs to raise your torso off the ground
  • Rotate your right elbow inwards while drawing up your left knee towards your elbow
  • Pause then return to the starting position
  • Repeat with your left elbow and your right knee

30-minute HIIT workout

This 30-minute HIIT workout is twice as long, but you get to rest between exercises so it’s not too intense. There are 9 moves in total which are a combination of bodyweight exercises with minimum functional equipment. Complete as many reps as you can within 35 seconds for each exercise before resting for 25 seconds. Finish the entire circuit 3 times for a 30-minute full-body HIIT workout.

  1. Kettlebell swings
  • Start with your feet shoulder-width apart and your knees slightly bent
  • Grasp the kettlebell with both hands and pull it back between your legs to create momentum
  • Drive your hips forward and straighten your back to send the kettlebell up until it’s slightly above shoulder-height
  • Let the kettlebell return back between your legs and use the momentum to raise it up for your next rep
  1. Burpees
  • From a standing position, drop into a crouch with your hands flat on the floor
  • Jumps your feet so that your legs are straight and you’re in a press-up position
  • Jump your feet forwards again so that your knees are tucked under your chest
  • Plant your feet into the ground and jump as high as possible 
  • Go straight into the next rep as you land
  1. Bear crawls
  • Crouch down and balance on your hands and toes
  • Crawl forward by moving your right hand and leg simultaneously, then your left hand and leg
  • Keep your back straight and your core engaged as you crawl and make sure your knees don’t touch the floor
  • Crawl forward as far as you can then crawl backwards until you’re back to your starting position and repeat
  1. High knees
  • Stand tall and brace your chest and core 
  • Keep on your toes, raising one knee at a time as high as you can
  • Keep your reps fast and minimise how long your feet touch the ground for maximum effect
  1. Press-ups
  • Get into the press-up position with your feet together and your hands underneath your shoulders
  • Engage your core and keep your body straight from head to heels
  • Bend your elbows to lower your chest to the floor 
  • Using your chest and arms, push back up powerfully into the starting position 
  1. Jumping jacks 
  • Stand tall with your chest up and your feet together
  • As you jump, move your feet to the sides as far as you can
  • Raise your hands as high as you can to the sides as you jump
  • Bring your arms down and your feet together as you jump back to the starting position
  • Keep your reps fast and minimise the time your feet are in contact with the ground
  1. Dumbbell overhead press
  • Select a pair of dumbbells that are an appropriate weight
  • Hold the dumbbells by your shoulders with your palms facing forwards 
  • Keeping your back straight and stable, extend through your elbows to press the weights above your head
  • Slowly lower your arms back to the starting position
  1. Squats
  • Stand tall with your feet slightly wider than your hips 
  • Keep your chest up and your core braced
  • Squat down as far as you can
  • Drive back up through your heels to return to your starting position
  • Make sure each rep is smooth and controlled (don’t bounce back up)
  1. Bicycle crunches
  • Lie flat on the floor with your knees bent
  • Contract your abs to raise your torso off the ground
  • Rotate your right elbow inwards while drawing up your left knee towards your elbow
  • Pause then return to the starting position
  • Repeat with your left elbow and your right knee

If you’re looking for a way to get involved in a HIIT workout but have a busy schedule, check out our series of 10-Minute Workouts. Whether you’re looking to build your strength or blast away unwanted calories, our workouts squeeze a lot of exercise into just 10 minutes!

If you’ve been inspired to push yourself with some High-Intensity Interval Training, why not head down to your local DW gym and take part in our FGT HIIT class. You can even enjoy a free workout on us by signing up to our three-day guest pass.

Head over to Inside Track for more helpful information on fitness and nutrition.