Today I’m sharing a full body HIIT workout that’s perfect to do at home with a minimal amount of equipment.

Happy hump day. Is anyone else having trouble remembering what day it is? I feel like I’m constantly double checking my phone to remind myself what day it is. When self isolation first started I didn’t think it would throw off my days as much as it has.

While travel may not be happening any time soon, there are some museums offering virtual options. Check out this link to check out some options including the Vatican and the Met. While it’s definitely not the same as being able to visit in person, you also don’t have to wait in line or deal with the crowds so you can take your time enjoying the artifacts and artwork.

Today I’m sharing a full body HIIT workout that’s easy to do at home. All you’ll need is a pair of lighter weight dumbbells (affiliate link) or you can sub in a pair of cans if you don’t have dumbbells for the squats, overhead presses, and bicep curls. In addition you’ll need something study to step up onto like a bench or chair. Take a look around your house to see what will work. Finally, a yoga mat (affiliate link) would be nice to have for the mountain climbers and push ups.

If you’re looking for a different kind of workout – cardio, upper body, or circuit workout, be sure to take a look at my Workouts page. I have all of the workouts that I’ve shared on GFF categorized so that they’re all easy to find.

Today’s workout is a high intensity interval training workout so you’ll be working hard for 30 seconds followed by 30 seconds of rest. Start at the top of the list of exercises with the high knees and work your way down. After you’ve completed the bicep curls rest for as long as you need before starting back at the top of the list with the high knees. You’ll want to go through the list 3 or 4 times for a complete workout.

Below I’ve listed descriptions of all the exercises that I’ve included in this workout.

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.

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.


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.

Tricep dips

Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).

Step ups

Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. 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, again using your glutes to propel yourself.

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. 

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.

Other than a full body HIIT workout, what other kinds of workouts are you looking for right now? Tell me in the comments.

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

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Full Body HIIT Workout
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