I’m sharing a full body HIIT workout for today’s post.

We’re nearly half way through another week. It’s been flying by for me so far which I’m not at all sad about. The weekend will be here before I know it.

Today’s post is a full body high intensity interval training workout. I love HIIT workouts because they always seem to go by so fast. I definitely work really hard while I’m doing them to get all the benefits of the workout, but because the working sets are so short they seem to fly by. Hopefully you’ll feel the same way about this workout. If you decide to do it, let me know what you think of it – tag me on Instagram.

This is a full body HIIT workout which means that you’ll be working for short bursts alternating with rest. I’ve included both upper and lower body exercises so you’ll get a full body, focusing on the larger muscle groups. If you’re not feeling the HIIT workout, or you want to focus on a specific body part, check out my workouts page.

In terms of equipment, you’ll need a pair of dumbbells for the overhead presses, tricep kickbacks, and chest presses. I would go with a lighter weight since those are all smaller muscle groups. If you’re looking to get a couple pairs of dumbbells, I really like these ones (affiliate link) from Amazon. A yoga mat would also be nice if you’re working out on a hard surface. I love my Manduka Pro (affiliate link).

For this HIIT workout you’ll alternate with 30 seconds of work and 30 seconds of rest. When you’re working you’ll want to work at a effort level. If you’re familiar with the rate of perceived exertion scale (or RPE), you’ll want to be working at a 7 or 8 out of 10. The working intervals are pretty short so be sure to push yourself. Below the graphic I’ve written descriptions of all of the exercises that I’ve included in this workout. Once you’ve gone through the list of exercises once, rest for as long as needed before starting again at the top. Go through it three times total for a full workout.

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.

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. 

Bicycle crunches

Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

Bodyweight lunges

Stand with feet hip width apart. Step forward with one foot so that the front 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.

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.

30 second plank

The plank is very similar to the starting position of a push up. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.


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.

Chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 


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 exercise to include in HIIT workouts?

As always, check with 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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