Best Full Body Workouts for Weight Loss: 7 HIIT Routines That Actually Work

Feeling the pressure of limited time and the need for effective workouts? Many busy professionals struggle to fit in lengthy gym sessions while trying to shed those extra pounds. High-Intensity Interval Training (HIIT) offers a solution: quick, effective workouts that can be done at home, often with little to no equipment. In this article, we’ll explore seven full-body HIIT routines specifically designed for weight loss.

Quick Stats

• 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

Warm-Up (5 Minutes)

Before diving into the HIIT workouts, it's crucial to warm up to prevent injury and prepare your body for intense activity.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Jumping Jacks - 1 minute
4. Dynamic Lunges - 1 minute (30 seconds each leg)
5. High Knees - 1 minute

HIIT Workouts

1. Bodyweight Circuit

• Burpees: 10 reps, 3 sets, 45 seconds rest
  Form Cue: Jump explosively, landing softly.
  Modification: Step back instead of jumping.

• Push-Ups: 10 reps, 3 sets, 45 seconds rest
  Form Cue: Keep your body straight from head to heels.
  Modification: Knee push-ups.

• Squat Jumps: 12 reps, 3 sets, 45 seconds rest
  Form Cue: Land softly and go right into the next squat.
  Modification: Regular squats.

2. Tabata Style (20s on, 10s off)

• Mountain Climbers: 8 rounds
  Form Cue: Keep your core tight and back flat.
  Modification: Slow down for a more manageable pace.

• Plank Jacks: 8 rounds
  Form Cue: Land softly to reduce impact on joints.
  Modification: Step out one leg at a time.

3. EMOM (Every Minute on the Minute)

• Kettlebell Swings (or substitute with a backpack): 12 reps, 5 minutes
  Form Cue: Hinge at the hips and squeeze glutes at the top.
  Modification: Reduce weight or do bodyweight squats.

• Jump Squats: 10 reps, 5 minutes
  Form Cue: Keep your knees behind your toes.
  Modification: Regular squats.

4. Ladder Workout

• High Knees: 30 seconds, 3 sets, 45 seconds rest
  Form Cue: Pump your arms to increase intensity.
  Modification: March in place.

• Push-Up to T-Plank: 10 reps, 3 sets, 45 seconds rest
  Form Cue: Rotate your body to the side after each push-up.
  Modification: Do knee push-ups.

5. AMRAP (As Many Rounds As Possible)

• Lunges: 10 reps each leg, 10 minutes
  Form Cue: Keep your front knee above your ankle.
  Modification: Reverse lunges.

• Plank Shoulder Taps: 12 reps, 10 minutes
  Form Cue: Keep your hips stable.
  Modification: Drop to your knees.

6. Core Focus

• Russian Twists: 15 reps each side, 3 sets, 45 seconds rest
  Form Cue: Keep your back straight and twist from your waist.
  Modification: Keep feet on the ground.

• Bicycle Crunches: 15 reps, 3 sets, 45 seconds rest
  Form Cue: Touch your elbow to the opposite knee.
  Modification: Slow down for better control.

7. Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Forward Bend - 1 minute
2. Child’s Pose - 1 minute
3. Cat-Cow Stretches - 1 minute
4. Seated Hamstring Stretch - 1 minute

Summary Table of Exercises

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|-----------------------|------|------------------| | Burpees | 10 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Squat Jumps | 12 reps | 3 | 45 seconds | | Mountain Climbers | 20 seconds | 8 | 10 seconds | | Plank Jacks | 20 seconds | 8 | 10 seconds | | Kettlebell Swings | 12 reps | 5 | 0 seconds | | Jump Squats | 10 reps | 5 | 0 seconds | | High Knees | 30 seconds | 3 | 45 seconds | | Push-Up to T-Plank | 10 reps | 3 | 45 seconds | | Lunges | 10 reps each leg | 10 min | 0 seconds | | Plank Shoulder Taps | 12 reps | 10 min | 0 seconds | | Russian Twists | 15 reps each side | 3 | 45 seconds | | Bicycle Crunches | 15 reps | 3 | 45 seconds |

Complete in: 25-30 minutes

By integrating these HIIT routines into your weekly schedule, you can effectively work towards your weight loss goals while accommodating a busy lifestyle. Aim to perform these workouts 3-4 times per week with rest days in between.

Next Steps: Start with one routine and gradually work your way through the others. Track your progress and increase intensity as you become more comfortable with the exercises.