Best 5 Full Body HIIT Exercises to Torch Calories Fast

Finding time to work out can be a challenge for busy professionals. If you’re looking to maximize your calorie burn in a short amount of time, High-Intensity Interval Training (HIIT) is an effective solution. These workouts can be done at home, require minimal or no equipment, and can fit into even the tightest schedules.

Quick Stats

• Total Time: Approximately 25 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Start with a quick warm-up to prepare your body and reduce the risk of injury.

1. Jumping Jacks: 1 minute
2. High Knees: 1 minute
3. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
4. Bodyweight Squats: 1 minute
5. Lunges: 1 minute (30 seconds each leg)

HIIT Exercise List

1. Burpees (Full-Body Exercise)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly on your feet and keep your back straight when jumping.
• Modification: Step back into the plank instead of jumping back for an easier version.

2. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest quickly.
• Modification: Slow down the pace for a lower-intensity version.

3. Jump Squats

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly and ensure your knees do not go past your toes when squatting.
• Modification: Perform regular bodyweight squats instead of jumping.

4. Plank to Push-Up

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels throughout the movement.
• Modification: Drop to your knees for an easier version.

5. Skaters

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land on one leg and keep your other leg behind you to maintain balance.
• Modification: Step side to side instead of jumping for a lower-intensity option.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Form Cue | |-----------------------|---------------|------|--------|---------------------------------------------------| | Burpees | 10-15 reps | 3 | 30 sec | Land softly, keep your back straight | | Mountain Climbers | 30 seconds | 3 | 30 sec | Drive knees to chest quickly | | Jump Squats | 12-15 reps | 3 | 30 sec | Land softly, knees behind toes | | Plank to Push-Up | 8-10 reps | 3 | 30 sec | Maintain a straight line from head to heels | | Skaters | 30 seconds | 3 | 30 sec | Land on one leg, keep other leg behind |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Forward Bend: 1 minute
2. Seated Hamstring Stretch: 1 minute (30 seconds each leg)
3. Child’s Pose: 1 minute
4. Cat-Cow Stretch: 1 minute

Complete in: Approximately 25 minutes

Conclusion

These five full-body HIIT exercises are not only time-efficient but also incredibly effective at torching calories quickly. Aim to perform this workout 3 times per week with rest days in between to allow your body to recover. As you progress, you can increase the intensity by adding weights or increasing the duration of each exercise.

If you're looking for personalized coaching with real-time feedback to optimize your workout, consider HipTrain's live 1-on-1 sessions with certified trainers.