The Best 5 Full Body HIIT Workouts You Can Do at Home

Feeling overwhelmed by your busy schedule? Struggling to find time to hit the gym or feeling intimidated by the equipment? You're not alone. Many professionals face these challenges, which is why full body HIIT (High-Intensity Interval Training) workouts are perfect for you. These workouts are quick, effective, and can be done in the comfort of your home with little to no equipment.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: None or 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 HIIT, it's important to warm up your muscles to prevent injury. Here’s a quick warm-up routine:

1. Jumping Jacks - 1 minute
2. Arm Circles - 30 seconds in each direction
3. Bodyweight Squats - 1 minute
4. High Knees - 1 minute
5. Leg Swings - 30 seconds each leg

Full Body HIIT Workouts

Workout 1: Bodyweight Blast

• Burpees (Burpee)

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your core tight as you jump back.
  • Modification: Step back instead of jumping.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Drive your knees towards your chest quickly.
  • Modification: Slow down the pace to reduce intensity.

Workout 2: Cardio Core Crusher

• High Knees

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Pump your arms to increase intensity.
  • Modification: March in place instead of running.

• Plank Jacks

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your body in a straight line while jumping.
  • Modification: Step feet out one at a time instead of jumping.

Workout 3: Strength & Endurance

• Push-Ups (Knee Push-Up)

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Lower your body until your chest almost touches the floor.
  • Modification: Drop to your knees.

• Lunges

  • Reps: 10 each leg
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your front knee behind your toes.
  • Modification: Step back instead of forward.

Workout 4: Plyometric Power

• Jump Squats

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Land softly to protect your knees.
  • Modification: Perform regular squats without the jump.

• Tuck Jumps

  • Reps: 8
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Bring your knees towards your chest as you jump.
  • Modification: Perform high knees instead.

Workout 5: Total Body Burn

• Skaters

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back straight as you leap side to side.
  • Modification: Step side to side without jumping.

• Plank to Push-Up

  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Alternate arms as you push up from plank.
  • Modification: Drop to your knees for push-ups.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------|------|-----------| | Burpees | 10 | 3 | 45 sec | | Mountain Climbers | 30 sec | 3 | 30 sec | | High Knees | 30 sec | 3 | 30 sec | | Plank Jacks | 12 | 3 | 45 sec | | Push-Ups | 10 | 3 | 45 sec | | Lunges | 10 each leg | 3 | 45 sec | | Jump Squats | 12 | 3 | 45 sec | | Tuck Jumps | 8 | 3 | 45 sec | | Skaters | 30 sec | 3 | 30 sec | | Plank to Push-Up | 10 | 3 | 45 sec |

Cool-Down (3-5 Minutes)

• Standing Forward Fold - 1 minute
• Seated Hamstring Stretch - 1 minute (30 seconds each leg)
• Child’s Pose - 1 minute

Complete in: 25-30 minutes.

Conclusion

These five full body HIIT workouts are designed to fit seamlessly into your busy schedule, requiring minimal space and no special equipment. Aim to complete these workouts 3 times a week, with rest days in between to allow your muscles to recover. As you build strength and endurance, consider adding more reps, sets, or even advanced variations of the exercises listed.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback from certified trainers at HipTrain.