Best Full Body HIIT Workouts You Can Do at Home

Struggling to find the time to hit the gym while still wanting to maximize your calorie burn? High-Intensity Interval Training (HIIT) is the answer for busy professionals. With full-body HIIT workouts, you can torch calories and build strength in under 30 minutes—all from the comfort of your home. Let’s dive into the best HIIT workouts that will keep you fit without the intimidation of a gym environment.

Quick Stats Box

• Total time: 25-30 minutes including warm-up and cool-down
• Equipment needed: No equipment required, but a yoga mat is optional
• Difficulty level: Beginner to Intermediate
• Calories burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Start with a quick warm-up to prepare your body for the workout. Perform each exercise for 1 minute:

1. Jumping Jacks

   • Get your heart rate up.

2. Arm Circles

   • 30 seconds forward, 30 seconds backward.

3. Bodyweight Squats

   • Warm up your legs.

4. High Knees

   • Engage your core and leg muscles.

5. Dynamic Lunges

   • Step forward and alternate legs.

Full Body HIIT Workout Routine

1. Burpees (Full Body)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your back straight.
• Modification: Step back instead of jumping for an easier version; add a push-up for a harder version.

2. Mountain Climbers (Core and Cardio)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your shoulders over your wrists.
• Modification: Slow down the pace for an easier version; increase speed for a harder version.

3. Jump Squats (Legs and Glutes)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and push through your heels.
• Modification: Perform regular squats for an easier version; add a 180-degree turn for a harder version.

4. Push-Ups (Chest and Arms)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do push-ups on your knees for an easier version; elevate your feet for a harder version.

5. Plank Jacks (Core and Cardio)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Maintain a tight core and straight back.
• Modification: Step out one foot at a time for an easier version; add a push-up between jacks for a harder version.

6. High Knees (Cardio)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pump your arms vigorously to help lift your knees.
• Modification: March in place for an easier version; increase speed for a harder version.

7. Plank to Shoulder Tap (Core)

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Drop to your knees for an easier version; add a push-up before each tap for a harder version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|------------------|------|------------------|-------------------------------| | Burpees | 10 reps | 3 | 45 seconds | Step back version | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow down pace | | Jump Squats | 12 reps | 3 | 45 seconds | Regular squats | | Push-Ups | 10-15 reps | 3 | 45 seconds | Knee push-ups | | Plank Jacks | 30 seconds | 3 | 30 seconds | Step out version | | High Knees | 30 seconds | 3 | 30 seconds | March in place | | Plank to Shoulder Tap | 10 taps per side | 3 | 45 seconds | Drop to knees |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to lower your heart rate and stretch your muscles. Hold each stretch for 30 seconds:

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

Complete in: 25-30 minutes

Conclusion

You’ve just completed a powerful full-body HIIT workout that can easily fit into your busy schedule. Aim to do this workout 3 times a week with rest days in between to allow your body to recover and adapt. As you progress, consider increasing the reps, sets, or duration of each exercise to keep challenging yourself.

Ready to take your fitness to the next level? With HipTrain, you can get personalized coaching with real-time feedback from certified trainers, making your home workouts even more effective.