Firm Up and Slim Down with this Total Body HIIT Routine

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Have you ever performed a HIIT routine? If not, you’re definitely going to want to give it a try! Not only is it one of the most effective forms of exercise, but it’s also more fun than other methods of training. Aside from melting fat, HIIT will also help you maintain muscle mass and tone up. Sounds pretty cool, right? Let’s get to it! Firm up and slim down with this total body HIIT routine.

What is HIIT?

HIIT is an acronym that stands for High Intensity Interval Training. The goal is to increase and decrease your heart rate in such a way that it actually accelerates your metabolism. Remember, a faster metabolism will burn more calories throughout the day.

When it comes to HIIT, keep in mind that the rest periods are just as important as the working periods. In order to boost metabolism, your heart rate must increase and decrease. If you are more advanced, you can feel free to increase the duration of the working period, but you should never decrease your resting period. They are vital to your success!

Firm Up and Slim Down with this Total Body HIIT Routine

What you need: a yoga mat or towel / an interval timer / a medium set of dumbbells

What to do: Warm up for 5 to 10 minutes by walking or jogging. Perform each exercise for the designated amount of time specified for your fitness level. Complete 2-3 rounds total. We’ve included instructional videos below to ensure that you use proper form when completing each exercise.

Beginner: 30 seconds working / 30 seconds resting

Intermediate: 45 seconds working / 30 seconds resting

Advanced: 60 seconds working / 30 seconds resting

The Workout

  • Plyo Lunges
  • Alternating Plank Dumbbell Rows
  • Squat to Dumbbell Shoulder Press
  • Jumping Jacks
  • Burpee with Push-Up

Instructional Videos

Plyo Lunges

Alternating Plank Dumbbell Rows

Squat to Dumbbell Shoulder Press

Jumping Jacks

Burpee with Push-Up


Total body HIIT workouts are an excellent choice if you’re crunched for time and need to burn calories fast. This routine (including the warm-up) can be completed in as little 17 minutes! Don’t let the short duration of this workout fool you, though: it’s going to make you sweat!

What did you think of this HIIT routine? Did you love it? If so, you’ll want to try these other awesome HIIT workouts and challenges, as well:

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