Best 5 Full Body HIIT Workouts to Torch Calories Fast

Feeling pressed for time but still want to get an effective workout in? High-Intensity Interval Training (HIIT) is your best friend. These full-body HIIT workouts are designed to maximize calorie burn in minimal time, making them perfect for busy professionals. Each workout involves a mix of cardio and strength exercises, ensuring you target all major muscle groups while boosting your heart rate. Let’s dive into the best five full body HIIT workouts you can do right at home.

Quick Stats Box:

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Before jumping into the HIIT workouts, it’s essential to warm up to prevent injury. Here’s a quick 5-minute warm-up:

1. Jog in Place - 1 minute
2. Arm Circles - 30 seconds forward, 30 seconds backward
3. Leg Swings - 1 minute (30 seconds each leg)
4. Bodyweight Squats - 1 minute (slow and controlled)
5. High Knees - 1 minute

HIIT Workout 1: The Classic Circuit

• Jumping Jacks: 30 seconds
• Bodyweight Squats: 15 reps
• Push-Ups: 10 reps
• Burpees: 30 seconds
• Rest: 30 seconds
• Repeat: 3 sets

Form Cue: Keep your core tight during push-ups.
Modification: For push-ups, drop to your knees if needed.

HIIT Workout 2: Cardio Blast

• High Knees: 30 seconds
• Mountain Climbers: 30 seconds
• Lateral Lunges: 12 reps (6 each side)
• Plank Jacks: 30 seconds
• Rest: 30 seconds
• Repeat: 3 sets

Form Cue: Drive your knees up to your chest during high knees.
Modification: Step instead of jumping for plank jacks.

HIIT Workout 3: Strength & Endurance

• Dumbbell Deadlifts (optional): 12 reps
• Tricep Dips (using a chair): 10 reps
• Bicycle Crunches: 30 seconds
• Jump Squats: 10 reps
• Rest: 45 seconds
• Repeat: 3 sets

Form Cue: Keep your back straight during deadlifts.
Modification: For jump squats, perform regular squats.

HIIT Workout 4: Core Crusher

• Plank: 30 seconds
• Russian Twists: 15 reps (each side)
• Leg Raises: 12 reps
• Skaters: 30 seconds
• Rest: 30 seconds
• Repeat: 3 sets

Form Cue: Keep your back flat during plank.
Modification: Bend your knees during leg raises for easier version.

HIIT Workout 5: Full Body Finisher

• Burpees: 30 seconds
• Squat Thrusts: 30 seconds
• Push-Up to T-Rotation: 10 reps
• Star Jumps: 30 seconds
• Rest: 45 seconds
• Repeat: 3 sets

Form Cue: Land softly during star jumps.
Modification: Step back instead of jumping for burpees.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover. Here’s a simple routine:

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

Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|--------------------|------|------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Push-Ups | 10 reps | 3 | 30 seconds | | Burpees | 30 seconds | 3 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 12 reps (6 each side)| 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds |

Complete in: 20-30 minutes including warm-up and cool-down.

Conclusion and Next Steps

These five full-body HIIT workouts are designed to fit into a busy schedule while providing maximum calorie burn and muscle engagement. Aim to do these workouts 3 times a week, allowing rest days in between to recover. As you progress, increase your intensity by reducing rest times or adding weights.

For personalized coaching and real-time feedback, consider HipTrain’s 1-on-1 training sessions with certified trainers. You can schedule at your convenience and make the most out of your workouts.