Best 5 Full Body HIIT Workouts for Maximum Calorie Burn

Struggling to find time for a comprehensive workout? Full body HIIT (High-Intensity Interval Training) workouts are perfect for busy professionals looking to torch calories and boost fat loss in minimal time. These workouts are effective, can be done in small spaces without any equipment, and are designed to fit into your hectic schedule. Let’s dive into the best 5 full body HIIT workouts that will maximize your calorie burn in 2026.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-400 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body for a high-intensity workout, start with this dynamic warm-up:

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
3. High Knees - 1 minute
4. Bodyweight Squats - 1 minute
5. Lunges with a Twist - 1 minute (30 seconds each side)

Workout Overview

Workout 1: Burpee Blast

• Exercise Name: Burpees
• Reps: 10
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Jump explosively and land softly to protect your knees.
• Modification: Step back instead of jumping for an easier version.

Workout 2: Mountain Climbers

• Exercise Name: Mountain Climbers
• Reps: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back flat as you drive your knees toward your chest.
• Modification: Slow down the pace for a less intense version.

Workout 3: Jump Squats

• Exercise Name: Jump Squats
• Reps: 12
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Land softly and ensure your knees don’t go past your toes.
• Modification: Perform regular squats without the jump for an easier version.

Workout 4: Plank Jacks

• Exercise Name: Plank Jacks
• Reps: 15
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line and avoid sagging your hips.
• Modification: Step your feet out one at a time instead of jumping.

Workout 5: Tuck Jumps

• Exercise Name: Tuck Jumps
• Reps: 10
• Sets: 4
• Rest: 30 seconds between sets
• Form Cue: Bring your knees toward your chest as you jump.
• Modification: Perform high knees instead for a lower-impact option.

Summary Table

| Exercise Name | Reps/Duration | Sets | Rest | |-------------------|---------------|------|------| | Burpees | 10 | 4 | 30s | | Mountain Climbers | 30 seconds | 4 | 30s | | Jump Squats | 12 | 4 | 30s | | Plank Jacks | 15 | 4 | 30s | | Tuck Jumps | 10 | 4 | 30s |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help your body recover:

1. Standing Quad Stretch - 30 seconds each side
2. Seated Hamstring Stretch - 30 seconds each side
3. Child’s Pose - 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 25-30 minutes

Conclusion

These full body HIIT workouts are designed to maximize calorie burn in a short amount of time, making them perfect for busy professionals. Incorporate these workouts into your routine 3-4 times per week for optimal fat loss results. Remember, consistency is key, and as you progress, you can increase the intensity or number of sets to continue challenging yourself.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure your form is spot on and you're maximizing your efforts.