Best 15 Full Body HIIT Workouts for Advanced Fitness Enthusiasts

For advanced fitness enthusiasts, finding effective full-body HIIT (High-Intensity Interval Training) workouts can be challenging amidst busy schedules and the need for variety. These workouts not only push your limits but also maximize calorie burn and muscle engagement in a short amount of time. Whether you're stuck in a plateau or just looking to spice up your routine, these 15 HIIT workouts are designed to keep you challenged and engaged.

Quick Stats Box:

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the high-intensity work ahead with this dynamic warm-up. Perform each exercise for 30 seconds with minimal rest in between.

1. High Knees
2. Arm Circles
3. Leg Swings
4. Lateral Lunges
5. Bodyweight Squats

Full Body HIIT Workouts

1. Tabata Burpees

• Reps/Duration: 20 seconds work, 10 seconds rest
• Sets: 8 rounds (4 minutes total)
• Rest: 1 minute between rounds
• Form Cue: Land softly, keeping your knees behind your toes.
• Modification: Step back instead of jumping for a low-impact version.

2. Plyometric Lunges

• Reps: 15 reps per leg
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Perform regular lunges for lower impact.

3. Push-Up to T-Push-Up

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rotate your body fully to the side as you lift your arm.
• Modification: Drop to knees for a modified push-up.

4. Jump Squats

• Reps: 15 reps
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and control your descent.
• Modification: Regular squats for a lower impact option.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 4 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back flat.
• Modification: Slow down the pace for an easier version.

6. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips low as you jump your feet out and in.
• Modification: Step your feet out instead of jumping.

7. Skater Jumps

• Reps: 12 reps per side
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Push off your outside foot and land softly on the opposite foot.
• Modification: Step side to side instead of jumping.

8. Plank to Push-Up

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to knees during push-ups.

9. Russian Twists

• Reps: 20 twists (10 each side)
• Sets: 4 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight while twisting.
• Modification: Keep feet on the ground for an easier version.

10. Box Jumps or Step-Ups

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and fully extend your hips at the top.
• Modification: Use a lower step or perform step-ups instead.

11. Side Plank with Hip Dips

• Duration: 30 seconds each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line and lower your hips slowly.
• Modification: Drop the bottom knee for support.

12. Bear Crawls

• Duration: 30 seconds
• Sets: 4 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat and move opposite hand and foot together.
• Modification: Crawl slowly or hold a bear position for a few seconds.

13. V-Ups

• Reps: 12 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Reach for your toes as you lift your upper body.
• Modification: Perform seated leg lifts for a simpler move.

14. Jumping Lunges

• Reps: 10 reps per leg
• Sets: 4 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and land softly.
• Modification: Regular lunges for lower impact.

15. Bicycle Crunches

• Reps: 20 reps (10 each side)
• Sets: 4 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows wide and avoid pulling on your neck.
• Modification: Perform regular crunches for a less intense version.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery. Perform each stretch for 30 seconds.

1. Standing Quad Stretch
2. Hamstring Stretch
3. Child’s Pose
4. Shoulder Stretch

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|----------------------|------|---------------------| | Tabata Burpees | 20s on, 10s off | 8 | 1 min between rounds | | Plyometric Lunges | 15 per leg | 4 | 45s | | Push-Up to T-Push-Up | 10 | 3 | 30s | | Jump Squats | 15 | 4 | 45s | | Mountain Climbers | 30s | 4 | 30s | | Plank Jacks | 30s | 3 | 30s | | Skater Jumps | 12 per side | 4 | 45s | | Plank to Push-Up | 10 | 3 | 30s | | Russian Twists | 20 twists | 4 | 30s | | Box Jumps or Step-Ups | 12 | 3 | 45s | | Side Plank with Hip Dips | 30s per side | 3 | 30s | | Bear Crawls | 30s | 4 | 30s | | V-Ups | 12 | 3 | 30s | | Jumping Lunges | 10 per leg | 4 | 45s | | Bicycle Crunches | 20 | 4 | 30s |

Complete in: 30-40 minutes

Conclusion

These 15 advanced full-body HIIT workouts are tailored for those ready to push their limits. Incorporate them into your routine 3-4 times a week with rest days in between. As you progress, challenge yourself by increasing the number of sets or reducing rest times.

For personalized coaching and real-time feedback, consider our live 1-on-1 sessions with certified trainers at HipTrain, where you can receive guidance that caters to your specific fitness needs.