Best Full Body HIIT Workouts for Advanced Athletes

Are you an advanced athlete looking to elevate your training game? With busy schedules and the need for efficiency, full body HIIT (High-Intensity Interval Training) workouts can be a game-changer. These high-energy sessions not only challenge your strength and endurance but also maximize calorie burn in a short timeframe. In this guide, we’ll outline the best full body HIIT workouts specifically designed for advanced athletes ready to push their limits.

Quick Stats Box

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-500 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workout, ensure your body is primed for high-intensity movements. Perform the following exercises in a circuit for 5 minutes:

1. High Knees - 30 seconds
2. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
3. Leg Swings - 30 seconds (15 seconds each leg)
4. Bodyweight Squats - 30 seconds
5. Lateral Lunges - 30 seconds

Rest: 30 seconds before starting the main workout.

Main Workout Routine

Complete the following exercises in a circuit format. Perform each exercise for the prescribed reps or time, then rest as indicated. Aim to complete 3 rounds of the circuit.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------------|---------------|------|-------------|-------------------------------------------|--------------------------------| | Burpees | 15 reps | 3 | 45 seconds | Land softly, keep your core tight | Step back instead of jumping | | Jump Squats | 12 reps | 3 | 45 seconds | Explode up, land quietly | Squat without the jump | | Push-Up to T-Plank | 10 reps | 3 | 45 seconds | Rotate your body with control | Drop to knees for easier form | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive knees toward chest quickly | Slow down for lower intensity | | Plank Jacks | 15 reps | 3 | 45 seconds | Keep hips low and core engaged | Step out instead of jumping | | Skater Jumps | 12 reps each side | 3 | 45 seconds | Push off explosively, land softly | Step instead of jump |

Complete in: Approximately 25 minutes.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery. Hold each stretch for 20-30 seconds.

1. Standing Quad Stretch
2. Seated Hamstring Stretch
3. Child’s Pose
4. Shoulder Stretch

Conclusion

These high-intensity full body workouts will challenge your strength and endurance, making them perfect for advanced athletes. Incorporate them into your routine 3-4 times a week, allowing for rest days in between to maximize recovery and performance.

For continued progression, consider increasing the reps or sets, or adding resistance with dumbbells as you become more comfortable with the exercises.

Ready to take your training to the next level? Try out these HIIT workouts and feel the burn!