Ultimate Full-Body HIIT Workout to Build Strength & Burn Calories

Hit all your major muscle groups and raise your heart rate with this simple bodyweight circuit. For stronger arms and visible abs.
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Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
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from 30 min
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Mat

Muscles used

Description

This ultimate full-body HIIT workout is designed to build strength & burn calories.

HIIT stands for High Intensity Interval Training. HIIT is one of the most popular and effective training methods. Not only does it burn fat; it also challenges your muscles. High-intensity exercise phases (50 seconds) alternate with recovery phases (10 seconds). After each round you can rest for up to 90 seconds. Repeat the circuit 5-6 times. If the Diamond Push-Ups are too easy for you, you can go for Clapping Push-Ups instead. On the other hand, if they end up being a bit too much, opt for Close Grip Push-Ups.

Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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Ultimate Full-Body HIIT Workout to Build Strength & Burn Calories
1. Basic Burpees
50 sec.
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This foodspring video shows you how to do basic burpees correctly. Burpees are a full-body exercise and are one of the most challenging bodyweight exercises. The basic burpee is a squat transitioning into a jump. There is no plank position at the bottom of the burpee. Clap your hands when you jump up, either over your head or behind it.
2. Butterfly Sit-Ups
50 sec.
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This foodspring video shows you how to do butterfly sit-ups correctly. Don't try this exercise if you have back problems. Lie on your back and straighten your arms above your head. Bend your knees, touch the soles of your feet together and spread your knees towards the floor. Now, pull your whole upper body up to sitting and touch your toes with your fingertips.
3. Good Mornings
50 sec.
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This foodspring video shows you how to do good mornings correctly. Good mornings target your glutes, hamstrings and lower back. Stand with your feet hip-width apart and rest your fingertips on your temples. Bend forward from your waist. Keep your legs and back straight and move your rear end behind you as you bend forward. Now straighten up again. Make sure not to lock your knees while you are doing this exercise.
4. Diamond Push-Ups
50 sec.
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This foodspring video shows you how to do diamond push-ups correctly. Start in the kneeling push-up position. Now place your index fingers and thumbs underneath you so that the fingertips touch, forming a diamond shape. Straighten your legs one by one and place them behind you. Slowly bend your arms and bring your chest towards your diamond-shaped hands. Make sure to keep your elbows tucked close to your body.
5. Jumping “Rope”
50 sec.
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This foodspring video shows you how to jump "rope" correctly. Jumping rope without the actual jumprope! It's a full-body workout for your muscles, your cardiovascular system and your endurance too. Keep your upper body upright and your arms drawn in close to your body. Use your hands to spin your imaginary "rope" and take a small jump every time it "lands" on the floor. Keep your knees slightly bent.
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