Today I’m sharing a full body HIIT workout that you can do at home or the gym. 

First off, I wanted to say thank you for all the kind words about yesterday’s post in the comments and on social media. I’m really excited to start yoga teacher training in September.

Today’s workout is a full boy HIIT one that will work all the major body parts. You’ll work at a 7 or 8 on a scale of 10 for 30 seconds and then rest for 30 seconds. Once you’ve done all the exercises once, rest as much as you need, and then start over again from the beginning. You’ll want to do the circuit 3 to 4 times through for a complete workout. I’ve listed descriptions of all the exercises under the graphic if you’re unfamiliar with any of them.

The only equipment you’ll need for this workout is a yoga mat for the floor work to add a bit of cushion and keep you from sliding around and dumbbells. I like this Manduka yoga mat (affiliate link) and these dumbbells (affiliate link). If you’re looking for more workouts, you can find all of mine on my workouts page.

Full Body HIIT Workout


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.

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.

Side plank

To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.

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.

Dumbbell deadlifts

With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Fire hydrants

On your hands and knees with hands directly below your shoulders and your knees directly below your hips, move your knee away from the floor and your body so that your thigh is close to parallel to the floor and at a 90 degree angle to your torso. Lower your knee back down to the ground in the starting position. Repeat.


Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

What’s your favorite kind of workout? Cardio? Strength? Circuit? 

Always talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you. This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

Full Body HIIT Workout

4 thoughts on “Full Body HIIT Workout

    • August 1, 2018 at 8:05 am

      If you try it let me know how you like it.

  • August 1, 2018 at 2:06 pm

    My favorite workouts incorporate all the above!! Circuit strength training with cardio bursts that keep my heart rate pumping are the best. Full body workouts are always fun. I’ll try this one out for sure! Thanks :)

    • August 1, 2018 at 2:27 pm

      Circuit strength training workouts are so much fun. I tend to like group fitness ones where you get caught up in the energy of working out with others.

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