Best Full-Body HIIT Workout Plans for All Levels

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workouts in a short amount of time, making it perfect for busy professionals. If you're looking to boost your fitness routine, check out these 10 best full-body HIIT workout plans, updated January 2026. Whether you're a beginner or an advanced athlete, there's something here for everyone.

1. Beginner Full-Body HIIT Workout

Equipment Needed: None
Duration: 20 minutes
Calories Burned: Approximately 150

| Exercise | Reps | Sets | |-----------------------|------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats | 15 | 3 | | Push-Ups (Knees) | 10 | 3 | | Mountain Climbers | 30 sec | 3 | | Plank | 30 sec | 3 |

Tip: Focus on form over speed to prevent injuries.

2. Intermediate Full-Body HIIT Workout

Equipment Needed: Dumbbells (5-15 lbs)
Duration: 30 minutes
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |-----------------------|------|------| | Burpees | 10 | 3 | | Dumbbell Deadlifts | 12 | 3 | | High Knees | 30 sec | 3 | | Push-Ups | 12 | 3 | | Russian Twists | 15 (each side) | 3 |

Tip: Keep your core tight during exercises for maximum effectiveness.

3. Advanced Full-Body HIIT Workout

Equipment Needed: Kettlebell (15-25 lbs)
Duration: 40 minutes
Calories Burned: Approximately 400

| Exercise | Reps | Sets | |-----------------------|------|------| | Kettlebell Swings | 15 | 4 | | Box Jumps | 12 | 4 | | Thrusters | 10 | 4 | | Plank Jacks | 30 sec | 4 | | Burpee to Tuck Jump | 10 | 4 |

Tip: Challenge yourself with quicker transitions between exercises.

4. Full-Body HIIT with Resistance Bands

Equipment Needed: Resistance Bands
Duration: 25 minutes
Calories Burned: Approximately 200

| Exercise | Reps | Sets | |-----------------------|------|------| | Band Squats | 15 | 3 | | Band Rows | 12 | 3 | | Lateral Band Walks | 10 (each side) | 3 | | Band Chest Press | 12 | 3 | | Plank with Band Pulls | 30 sec | 3 |

Tip: Adjust the band's tension to modify the difficulty.

5. Full-Body HIIT Ladder Workout

Equipment Needed: None
Duration: 30 minutes
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |-----------------------|------|------| | 1 Burpee | 1 | 5 | | 2 Push-Ups | 2 | 5 | | 3 Jump Squats | 3 | 5 | | 4 Mountain Climbers | 4 | 5 | | Repeat the ladder up to 5 reps |

Tip: Rest for 1 minute after each full ladder.

6. Full-Body HIIT Tabata Workout

Equipment Needed: None
Duration: 20 minutes
Calories Burned: Approximately 150

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

Tip: Use a timer app for precise intervals.

7. Full-Body HIIT Circuit

Equipment Needed: Dumbbells, Mat
Duration: 35 minutes
Calories Burned: Approximately 300

| Exercise | Reps | Sets | |-----------------------|------|------| | Dumbbell Thrusters | 12 | 3 | | Plank to Push-Up | 10 | 3 | | Skaters | 15 (each side) | 3 | | Side Lunges | 12 (each side) | 3 | | Sit-Ups | 15 | 3 |

Tip: Keep a steady pace to maintain your heart rate.

8. Full-Body HIIT for Fat Loss

Equipment Needed: Jump Rope
Duration: 30 minutes
Calories Burned: Approximately 350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jump Rope | 1 min | 5 | | Rest | 30 sec | 5 | | Push-Ups | 15 | 5 | | Rest | 30 sec | 5 | | Jump Squats | 15 | 5 |

Tip: Incorporate high knees while jumping rope for an added challenge.

9. Full-Body HIIT with Core Focus

Equipment Needed: Stability Ball
Duration: 30 minutes
Calories Burned: Approximately 250

| Exercise | Reps | Sets | |-----------------------|------|------| | Stability Ball Pass | 15 | 3 | | Plank on Stability Ball | 30 sec | 3 | | Russian Twists | 15 (each side) | 3 | | Bicycle Crunches | 15 (each side) | 3 |

Tip: Ensure you engage your core throughout each movement.

10. Full-Body HIIT for Busy Schedules

Equipment Needed: None
Duration: 15 minutes
Calories Burned: Approximately 100

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Rest | 30 sec | 1 | | Bodyweight Squats | 1 min | 1 | | Rest | 30 sec | 1 | | Push-Ups | 1 min | 1 |

Tip: Quick bursts of activity can be effective for maintaining fitness.

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With the variety of HIIT workouts available, you can easily find one that fits your fitness level and schedule. For those looking for personalized guidance, consider HipTrain's affordable online personal training. We offer live 1-on-1 video sessions with certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses.