High-Intensity Total Body HIIT

A muscle-building workout that doubles as cardio.

This total body HIIT workout uses high-intensity interval training (or HIIT) to optimize calorie burn. The workout alternates heart-pumping moves with short recovery periods, so you can give it your all without burning out.

The six exercises used in this workout are great for raising your heart rate. They double as cardio without ever having to step on a treadmill. Mountain climbers, squats, lunges, and crunches are guaranteed to make you sweat! This workout burns fat, builds lean muscle, and helps improve endurance.

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Perform each move for 45 seconds and rest for 15 seconds in between. Complete all moves and repeat for a total of 4 rounds, resting 30-90 seconds in between rounds.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Mountain Climbers
2. Walking Lunges
3. Squat Jumps
4. Reverse Crunch
5. Up & Down Plank
6. Reverse Lunge with Front Kick (Right Leg)
7. Reverse Lunge with Front Kick (Left Leg)

Mountain Climbers

Walking Lunges

Squat Jumps

Reverse Crunch

Up & Down Plank

Reverse Lunge with Front Kick

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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