8 HIIT Exercises For A Total Body Workout

HIIT is short for high-intensity interval training. High-intensity interval training is best known for its time efficiency, fat loss and calorie burning benefits. For that, if you are looking to lose weight and tone up, HIIT is a smart choice.

With high-intensity circuit training or HICT, there is no sprinting or any typical aerobic exercise for the matter. You simply chose between 4-12 strength training exercises, which you will be performing in a circuit format. In this article, I have for you 8 great HIIT exercises for a total body workout that is exceptionally fat-burning.

These exercises should be performed in rapid succession, allowing 40 seconds for each, followed by 20 seconds of rest until you move to the next exercise. Let’s get ready! The best part is the whole workout is under 25 minutes so it won’t eat up too much of your time but it will be highly effective!

Dumbbell Squat Press

Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Brace your abs as you push your hips back and lower your body into a squat, keeping your chest upright and your knees over your toes. Pause for a moment, then push through your heels to return to standing. Press up the dumbbells overhead. Lower the weights to return to the starting position. Perform the exercise for 40 seconds, then rest for 20 seconds before moving to the next move.

Jump Squats

Stand with your feet hip-width apart and place your fingers on the back of your head. Pull your elbows back so that they’re in line with your body. Push your hips back and dip your knees in preparation to leap. Explosively jump as high as you can. When you land, immediately squat down and jump again. Continue for 40 seconds, then rest for 20 seconds.


Get down into the plank position with your hands under but slightly outside of your shoulders. Brace your abs as you lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your abs tight the entire time. Do as many as you can within the 40 seconds with perfect form.

Glute Bridge

Lie on your back face up on the ground with arms to your sides. Keep knees bent, hip-width apart and heels on the ground, toes flexed up. Brace your abs and lift hips off the ground until knees, hips, and shoulders are in a straight line. Keep your weight on your heels. Hold 2 – 3 seconds, then return to the start position. Do as many as you can for 40 seconds with good form.

Dumbbell Renegade Row

Grab a pair of 8 to 10-pound dumbbells and get in plank position with your hands on the weights and your feet hip-width apart. Your body should form a straight line from your head to heels. Contract your abs, bend your right elbow and raise the dumbbell until your elbow passes your torso. Press the left dumbbell into the floor for balance. Lower your arm and repeat on the other side. Continue alternating for 40 seconds. Do as many reps as you can with good form.

Jumping Jacks

Begin by standing with your feet together, arms fully extended with your hands at your sides. Bend your knees slightly and push through the balls of your feet while straightening your knees in one motion. Quickly jump up spreading your legs wider than hip-width apart. As you jump up, raise both arms out and up in a smooth motion until your hands meet above your head. As you return to the ground, bring your feet back together and your hands back to your sides with your arms fully extended. Completing as many reps as possible in 40 seconds.

Tricep Dips

Sit on a chair with the hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward. Bend your elbows (no lower than 90 degrees) and lower your hips down, keeping the elbows close to your side and shoulders down and hips close to the chair. Push back up but don’t lock your elbows. Repeat and complete as many reps as you can in 40 seconds.

Reverse Crunches

Lie flat on an exercise mat on the floor, with your thighs vertical but knees slightly bent. Extend your legs fully and place your hands’ palms down, flat on the floor beside you. Keeping your feet together and squeezing your abs, raise your tailbone off the ground and move your feet up. Be careful not to use momentum. Hold for a count of one and return by slightly letting it touch your butt to the ground with control and repeat. Do as many as you can for 40 seconds with good form.

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