Best 15 Full Body HIIT Workouts for Advanced Fitness Levels
Best 15 Full Body HIIT Workouts for Advanced Fitness Levels
Are you an advanced fitness enthusiast looking to challenge yourself with high-intensity interval training (HIIT) workouts? You might be short on time but still want an effective workout that pushes your limits and keeps you engaged. Full body HIIT workouts are perfect for busy professionals like you, as they target multiple muscle groups and elevate your heart rate, maximizing calorie burn in a short period.
Quick Stats Box
- Total Time: 30-40 minutes
- Equipment Needed: No equipment required (optional: light dumbbells)
- Difficulty Level: Advanced
- Calories Burned: Approximately 300-500 calories depending on intensity
Warm-Up (5 Minutes)
Start your workout with this quick warm-up to prepare your body and prevent injury:
- Jumping Jacks: 1 minute
- High Knees: 1 minute
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- Leg Swings: 1 minute (30 seconds each leg)
- Bodyweight Squats: 1 minute
Full Body HIIT Workouts
1. Burpee Blast
- Reps: 15
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Jump explosively and land softly.
- Modification: Step back instead of jumping.
2. Mountain Climbers
- Duration: 45 seconds
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Keep your core tight and back flat.
- Modification: Slow down the movement for easier version.
3. Tuck Jumps
- Reps: 12
- Sets: 3
- Rest: 30 seconds between sets
- Form Cue: Pull your knees to your chest at the peak of the jump.
- Modification: Perform squat jumps instead.
4. Plank Jacks
- Duration: 30 seconds
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Keep your hips stable and core engaged.
- Modification: Step out one leg at a time.
5. Push-Up to Side Plank
- Reps: 10 (each side)
- Sets: 3
- Rest: 45 seconds between sets
- Form Cue: Rotate your body fully to face the ceiling during the side plank.
- Modification: Drop to knees for the push-up.
6. Skaters
- Duration: 45 seconds
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Push off your back foot to leap to the side.
- Modification: Step side to side instead of jumping.
7. Jump Squats
- Reps: 12
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Land softly to absorb impact.
- Modification: Perform regular squats.
8. Russian Twists
- Reps: 20 (10 each side)
- Sets: 3
- Rest: 30 seconds between sets
- Form Cue: Keep your back straight and twist from your torso.
- Modification: Keep your feet on the ground.
9. Kettlebell Swings (optional)
- Reps: 15
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Hinge at the hips and swing the kettlebell with momentum.
- Modification: Use a lighter weight or no weight.
10. Lateral Lunges
- Reps: 12 (6 each side)
- Sets: 3
- Rest: 30 seconds between sets
- Form Cue: Keep your chest up and push through your heel.
- Modification: Perform regular lunges.
11. Box Jumps (optional)
- Reps: 10
- Sets: 3
- Rest: 45 seconds between sets
- Form Cue: Jump using your arms to gain height.
- Modification: Step up onto the box instead of jumping.
12. Spiderman Planks
- Duration: 30 seconds
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Bring your knee to your elbow while maintaining a strong plank.
- Modification: Keep your knees on the ground.
13. Side Lunges
- Reps: 12 (6 each side)
- Sets: 3
- Rest: 30 seconds between sets
- Form Cue: Sit back into your hip as you lunge.
- Modification: Limit range of motion.
14. Jumping Rope (optional)
- Duration: 1 minute
- Sets: 4
- Rest: 30 seconds between sets
- Form Cue: Keep your elbows close to your sides and wrists doing the work.
- Modification: Perform high knees in place.
15. Plank to Push-Up
- Reps: 10
- Sets: 3
- Rest: 45 seconds between sets
- Form Cue: Keep your body in a straight line from head to heels.
- Modification: Drop to your knees for the push-up.
Workout Summary Table
| Exercise | Reps/Duration | Sets | Rest | |--------------------------------|---------------|------|-------------| | Burpee Blast | 15 | 4 | 30 sec | | Mountain Climbers | 45 sec | 4 | 30 sec | | Tuck Jumps | 12 | 3 | 30 sec | | Plank Jacks | 30 sec | 4 | 30 sec | | Push-Up to Side Plank | 10 (each side)| 3 | 45 sec | | Skaters | 45 sec | 4 | 30 sec | | Jump Squats | 12 | 4 | 30 sec | | Russian Twists | 20 | 3 | 30 sec | | Kettlebell Swings (optional) | 15 | 4 | 30 sec | | Lateral Lunges | 12 | 3 | 30 sec | | Box Jumps (optional) | 10 | 3 | 45 sec | | Spiderman Planks | 30 sec | 4 | 30 sec | | Side Lunges | 12 | 3 | 30 sec | | Jumping Rope (optional) | 1 min | 4 | 30 sec | | Plank to Push-Up | 10 | 3 | 45 sec |
Cool-Down (3-5 Minutes)
Finish your workout with this cool-down routine to promote recovery:
- Standing Forward Bend: 1 minute
- Seated Hamstring Stretch: 1 minute (30 seconds each leg)
- Child's Pose: 1 minute
- Cobra Stretch: 1 minute
Complete in: 30-40 minutes
Conclusion
These 15 full body HIIT workouts are designed for advanced fitness levels, offering a variety of exercises that challenge your strength, endurance, and agility. Incorporate them into your routine 3-4 times a week, ensuring you have rest days in between to maximize recovery and results. As you progress, feel free to increase the intensity by adding weights or increasing duration.
Ready to take your training to the next level with personalized coaching?
Get Personalized Coaching with Real-Time Feedback
Live 1-on-1 sessions with certified trainers. HSA/FSA eligible. Try your first session free.