Best 5 Full Body HIIT Workouts for Busy Professionals

Finding time to work out can feel impossible for busy professionals. With tight schedules and the pressure to perform, it's easy to let fitness slip to the bottom of your priority list. Luckily, full body HIIT (High-Intensity Interval Training) workouts are here to save the day. These quick and effective workouts can be done in small spaces with little to no equipment, making them ideal for your hectic lifestyle.

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

1. The 20-Minute Full Body Blitz

Warm-Up (5 minutes):

• Jumping jacks: 1 minute
• Arm circles: 1 minute
• Bodyweight squats: 1 minute
• High knees: 1 minute
• Leg swings: 1 minute

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|-------|---------------|------------------------------------|----------------------------------| | Burpees (or squat thrusts) | 10 reps | 3 | 30 seconds | Land softly, keep your core tight | Step back instead of jump | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Keep your hips low and core engaged | Slow down for less intensity | | Jump Squats | 12 reps | 3 | 45 seconds | Squeeze your glutes at the top | Regular squats without the jump | | Plank Jacks | 30 seconds | 3 | 30 seconds | Keep your back straight | Step out instead of jumping | | Skaters | 30 seconds | 3 | 30 seconds | Reach for the ground with your hand | Reduce distance, step instead of jump |

Cool-Down (3-5 minutes):

• Forward fold: 1 minute
• Child’s pose: 1 minute
• Seated hamstring stretch: 1 minute
• Shoulder stretch: 1 minute

Complete in: 25-30 minutes

2. The 15-Minute Power Circuit

Warm-Up (5 minutes):

• High knees: 1 minute
• Arm swings: 1 minute
• Lunges with a twist: 1 minute
• Butt kicks: 1 minute
• Torso twists: 1 minute

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|-------|---------------|------------------------------------|----------------------------------| | Push-Ups (or knee push-ups) | 10 reps | 3 | 30 seconds | Keep elbows close to body | Do push-ups on knees | | Lateral Lunges | 10 reps (5 each side) | 3 | 30 seconds | Keep your knee aligned with your toes | Step instead of lunge | | Tuck Jumps | 10 reps | 3 | 45 seconds | Jump as high as you can, tuck knees | Regular squats | | Plank to Side Plank | 30 seconds | 3 | 30 seconds | Keep your body in a straight line | Drop to knees for support | | Broad Jumps | 10 reps | 3 | 30 seconds | Land softly, absorb impact with knees | Step forward instead of jump |

Cool-Down (3-5 minutes):

• Standing quad stretch: 1 minute
• Figure four stretch: 1 minute
• Cat-Cow stretch: 1 minute

Complete in: 25-30 minutes

3. HIIT Tabata Style

Warm-Up (5 minutes):

• Jump rope (or simulate): 1 minute
• Dynamic stretches (arm and leg swings): 1 minute
• High kicks: 1 minute
• Lateral shuffles: 1 minute
• Inchworms: 1 minute

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|-------|---------------|------------------------------------|----------------------------------| | Squat Jumps | 20 seconds | 4 | 10 seconds | Explode up, land softly | Regular squats | | Push-Ups | 20 seconds | 4 | 10 seconds | Keep your core tight | Knee push-ups | | High Knees | 20 seconds | 4 | 10 seconds | Drive knees up to hip level | March in place | | Plank | 20 seconds | 4 | 10 seconds | Keep body straight | Drop to knees |

Cool-Down (3-5 minutes):

• Seated forward bend: 1 minute
• Supine spinal twist: 1 minute
• Deep breathing: 1 minute

Complete in: 25-30 minutes

4. Quick 10-Minute Full Body

Warm-Up (5 minutes):

• Arm circles: 1 minute
• Bodyweight squats: 1 minute
• Side lunges: 1 minute
• Jumping jacks: 1 minute
• Torso twists: 1 minute

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|-------|---------------|------------------------------------|----------------------------------| | Jumping Jacks | 30 seconds | 3 | 15 seconds | Keep a steady pace | Step side to side instead | | Push-Ups | 10 reps | 3 | 30 seconds | Elbows close to body | Do push-ups on knees | | Bodyweight Squats | 15 reps | 3 | 30 seconds | Keep your chest up | Reduce range of motion | | Plank | 30 seconds | 3 | 30 seconds | Engage your core | Drop to knees |

Cool-Down (3-5 minutes):

• Standing forward fold: 1 minute
• Seated butterfly stretch: 1 minute
• Side stretch: 1 minute

Complete in: 25-30 minutes

5. Full Body Express Burn

Warm-Up (5 minutes):

• High knees: 1 minute
• Arm swings: 1 minute
• Lunges with a twist: 1 minute
• Butt kicks: 1 minute
• Cat-Cow stretch: 1 minute

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|-------|---------------|------------------------------------|----------------------------------| | Burpees | 10 reps | 3 | 30 seconds | Land softly, keep your core tight | Step back instead of jump | | Reverse Lunges | 10 reps (5 each side) | 3 | 30 seconds | Step back, keep your knee aligned | Reduce depth of the lunge | | Plank Shoulder Taps | 30 seconds | 3 | 30 seconds | Keep hips stable while tapping | Drop to knees | | Squat to Press (with dumbbells) | 10 reps | 3 | 45 seconds | Press overhead, keep elbows close | Bodyweight squats only |

Cool-Down (3-5 minutes):

• Child’s pose: 1 minute
• Supine twist: 1 minute
• Deep breathing: 1 minute

Complete in: 25-30 minutes

Conclusion

These five full-body HIIT workouts are designed to fit into your busy schedule while providing maximum benefits. Whether you have 10 minutes or 30, you can find a workout that suits your time constraints and space. Aim to incorporate these workouts 3 times a week, and consider progressing by increasing reps, decreasing rest time, or adding light weights.

For personalized coaching and real-time feedback on your form, consider HipTrain's live 1-on-1 video training sessions.