Today I’m sharing a full body HIIT workout – great for those days at the gym when you don’t have a lot of time.

Happy hump day! It’s hard to believe that this week is already half over. It’s been flying by. Unfortunately my foot hasn’t been feeling any better (check out this post for the details), so I’ve been laying low and rolling out my foot a few times a day. That means that I haven’t been doing any workouts. I know that not working out now and letting my foot heel is exactly what I need to be doing, but I’m itching to get back to the gym as soon as I can. I’m hoping to try a quick elliptical workout this weekend and see how my foot feels. I’m keeping my fingers crossed that it’ll feel okay afterwards.

Even though I’m not currently working out, it doesn’t mean I can’t share a new workout for you guys.

This is the perfect workout to get your heart rate up and work your entire body. You do each exercise for 30 seconds before resting for 30 seconds and then moving onto the next exercise. Once you complete the skaters, rest as much as you need before starting at the top of the list again. Once you’ve completed all the exercises 3 times you’re done. Below I’ve provided descriptions of the exercises just in case you’re unfamiliar with one or two.

Full Body HIIT Workout

As always, it’s important to start your workout with a five to ten minute warm up and end it with a cool down as well, which should be 5 to 10 minutes as well. You need to prepare your body for exercise and then give it some time to recover afterwards too. It might be tempting to skip your warm up and cool down, but they’re actually pretty important.

The only pieces of equipment you need for this workout is a skipping rope, a medicine ball, and a timer. You can use your phone, a watch, or my favorite, a Gymboss Interval Timer ( affiliate link). It’s super easy to set up and once you have your intervals set, they’re easy to save to use later during another workout.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Butt kicks

Stand with your feet hip width apart and your arms bent comfortably at the elbow. Bend your left knee and bring the heel of your left foot behind you so that it touches your butt. Lower your left foot back down to the ground and repeat with your right foot.

Med ball slams

With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

Jumping jacks

Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.

Push ups

Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

High knees 

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

As always, talk to your doctor before beginning to exercise. Honor your body and modify this workout as needed for you. 

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Have you dealt with injuries that meant you couldn’t workout? How long were you out of commission for? 

Full Body HIIT Workout