Guide To Full Body HIIT Workouts

Hey my loves! If you know me by now, you know how much I love working out. I don’t know why but theres something amazing and empowering about pushing my limits and feeling my body getting stronger. Today, I’m excited to share my guide to Full Body HIIT Workouts.

These workouts are my absolute favorite because they’re efficient, effective, and perfect for anyone looking to get fit, burn fat, and build muscle. They’re quick, intense, and can be done anywhere, which is perfect for my busy schedule, like myself! Let’s dive in!

Disclaimer: Always make sure to consult with a healthcare or fitness professional before starting any new workout routine, especially if you have any existing medical conditions or concerns. If you’re not certain or unsure about any of the exercises or equipment used in this workout, seek guidance from a professional to ensure proper form and safety. This workout is intended for personal use, Listen to your body, and if you experience any pain or discomfort, stop immediately and consult a professional. Stay safe and enjoy your workout! Here:

So let’s break it down for you all:

What is HIIT?

For those new to HIIT, it stands for High-Intensity Interval Training. I remember when it was my first time in the gym and I had a personal trainer, I had no idea what it meant or what it does! So this just involves alternating between short bursts of intense exercise and periods of rest or lower-intensity activity. It’s designed to keep your heart rate up, burn more fat in less time, and build overall strength. Even if you get a little time in a workout session you can boosts your metabolism, helping you burn fat during and after your workout.

My Go-To Full Body HIIT Workout at Home:

You can get an amazing workout in just 18-20 minutes depending how you feel. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the entire circuit 3-4 times for a complete workout in just 18-30 minutes.

Workout Breakdown:

Warm-Up (5 minutes)

Always start with a good warm-up to prepare your body for the workout. This can include dynamic stretches, jogging in place, or jumping jacks.

Squat + Pulse:

• Start with your feet shoulder-width apart.
• Perform a squat and add a pulse at the bottom before coming back up trust me I know its hard but if you keep doing it, it will get easier.

Sumo Squats & Dumbbells to Floor:

• Stand with feet wider than shoulder-width, toes pointing out.
• Lower into a sumo squat, bringing the dumbbells to the floor, then return to standing.

Romanian Deadlift + Row:

• With dumbbells in hand, hinge at your hips and lower the weights down your legs.
• At the bottom, perform a row by pulling the dumbbells towards your hips, then return to standing.

Left Arm Thruster:

• Hold a dumbbell in your left hand.
• Perform a squat and as you rise, press the dumbbell overhead in one smooth motion.

Right Arm Thruster:

• Repeat the thruster with the dumbbell in your right hand.

Dumbbell Overhead Swing:

• Hold a dumbbell with both hands.
• Swing it overhead while maintaining control, then bring it back down in front of you.

3 Sec Hold & Dumbbell Row:

• Get into a bent-over row position.
• Pull the dumbbells towards your hips and hold for 3 seconds before lowering.

Alternating Shoulder Press:

• Press one dumbbell overhead while the other remains at shoulder height, then switch.

Gorilla Row:

• In a bent-over position, alternate rowing each dumbbell to your hips, maintaining a strong core.

Overhead Hold March:

• Hold dumbbells overhead and march in place, keeping your core engaged.

Dumbbell Swings:

• Similar to kettlebell swings, but use a dumbbell, swinging it from between your legs to chest height.

Tricep Extensions:

• Hold a dumbbell overhead with both hands and lower it behind your head, then press it back up.

Curl & Press:

• Perform a bicep curl followed by an overhead press in one fluid motion.

Squat + 2 x Press:

• Squat down, and as you come up, press the dumbbells overhead twice.

Goblet Squat + Pulse:

• Hold a dumbbell at your chest and perform a squat with an extra pulse at the bottom.

Reach Up & Down:

• Alternate reaching a dumbbell overhead and then down towards the opposite foot.

Right Leg Goblet Side Squats:

• Hold a dumbbell at your chest, step out to the right into a side squat, then return to standing.

Left Leg Goblet Side Squats:

• Repeat the side squat on your left leg.

Arnold Press:

• Start with dumbbells at shoulder height, palms facing you. Press up and rotate your palms outward.

Squat & 2 x Press:

• Perform a squat and press the dumbbells overhead twice as you rise.

Stretch & Relax:

• Cool down with some gentle stretches to relax your muscles and improve flexibility.

HIIT workouts have completely changed the game for me, and I know they can do the same for you. They’re efficient, fun, and incredibly effective. Whether you’re looking to burn fat, build muscle, or just get a quick workout in, HIIT is the way to go. So what are you waiting for? Let’s HIIT it together and transform our fitness journeys!

I have a YouTube video where I show you the exact workout.