Happy Wednesday! We’re halfway through the week already. I’m sharing a full body HIIT workout – perfect for those days when you don’t have a lot of time to spend at the gym but you still want to get in a great workout.

You’ll do each exercise for 30 seconds before resting for 30 seconds and continuing on with the next exercise. Once you’ve reached the end of the circuit and completed the high knees, rest as much as you need before beginning again from the top. Complete the circuit 3 to 4 times through for a complete workout that will leave you a sweaty mess.

In terms of equipment, you’ll need a few things. These dumbbells (affiliate link) are a favorite of mine for the overhead press and tricep kickbacks. This yoga mat (affiliate link) is also great for the donkey kicks and push ups if you’re on a hard surface. Lastly, Gymboss timers (affiliate link) are perfect for keeping track of intervals.

If you’re unsure of any of the exercises that I included in this workout, I’ve added descriptions of all of them below the graphic. For more workouts, check out my workouts page.

Full Body HIIT Workout

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.

Skaters

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.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Tricep kickbacks

With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your  entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.

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.

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

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.

Do you prefer to workout at home or at the gym? 

Full Body HIIT Workout