Full Body HIIT Workout

50 Minute Full Body HIIT Workout

This workout is designed to offer an intense workout whether you are new to HIIT workouts or your fitness routine requires a little more intensity.  The exercises add in some resistance so that you can begin to build strength.

This workout begins with a warmup and then progresses to the main set of the workout. The main set is repeated between two (beginner level) and four (advanced) times followed by a cool down. Each exercise within the main set is performed for a one minute interval followed by a one minute rest period.

One minute of high intensity work will bring your heart rate up – Trust Me! If you are really advanced, you can decrease or eliminate the rest interval so that the workout resembles more of a WOD style workout. If you choose this route, do the main sets for time.

You will need a watch or clock with seconds to properly perform this workout.


Full Body HIIT Exercise Descriptions

Kettlebell swing: Stand with your feet shoulder-width apart. Your toes should be pointed slightly out with a slight bend at the knees. Hold the kettlebell with both hands (overhand grip) between your legs. Bend at the hips (as you would for a squat) so that the kettlebell is behind your legs. Squeeze your glutes and swing the weight up to shoulder level (front raise height) (beginner) or overhead with arms stopping in front of or parallel to your ears (advanced). Return the kettlebell to the starting position and then being the next rep.

Step Ups: Place your entire right foot onto the box/bench/step. Press through your heel as you step up. Bring your left foot up onto the box/bench/step. Step down with the right, then down with the left. Repeat with each repetition.

Box Jump: Stand with your feet shoulder-width apart a few inches in front of the box. Jump by dropping into a shallow squat, swinging your arms and pushing through your feet. Both feet, including your heels, should land squarely on the top of the box. Step or jump down. Repeat the motion with each repetition.

Russian Twist: Lie down on the floor. Elevate your upper body so that the angle of your thighs and torso form an imaginary V-shape. Bend your knees so that your feet are flat on the ground. Twist your torso to the right, stopping at your hipline. Hold the contraction for a second. Return to center. Twist your torso to the left, stopping at your hipline. Hold the contraction for a second. Return to center. Repeat for each repetition. For advanced movement with more resistance, add a medicine ball.

Farmer’s Walk with Barbell (or Weight Plates): If using a barbell, raise the barbell overhead. If using weight plates, hold one in each hand so that they hang to the sides of your body next to your legs. Begin walking over the distance available to you. Turn around and walk back. Continue the movement for the specified time. For advanced movement, do a knee raise with each walking step. For an even more advancement movement, do a clean and jerk with the barbell after each couple steps.

Weighted Side Bends: Stand with your feet shoulder-width apart. Hold dumbbells or weight plates in each hand so that they hang to the sides of your body next to your legs. Keeping your back straight and your body in proper standing alignment, bend to one side, then return to starting position. Bend to the other side. Return to starting position. Repeat the movement for the specified time.

Plank: Start by getting into plank position. Lay on your stomach, bend your elbows and rest your weight ono your forearms. Your hands should be flat on the floor in front of you and inline with your shoulders. Lift up onto your toes and forearms. Your body should be in a straight line from your shoulders to your ankles. Your neck should be in a neutral alignment. Hold this position for the specified time. For a more advanced movement, push up onto your hands. Hands should be underneath your shoulders.

Jump Rope: Hold the jump rope handles at hip level slightly wider than and in front of the hips. Swing the rope overhead and jump over it as it reaches the floor. Continue in a fluid motion for the specified time.

BOSU Burpee: Hold the BOSU at chest level with the rubber portion pointing away from you. Bend in a squat motion and place the rubber ball portion on the ground. Jump or walk your legs out to a plank position. Jump or walk your legs forward and return to a standing position. Repeat for specified time.

Dumbbell bicep curl: Stand with a dumbbell in each hand. Keeping your elbows close to your torso, rotate the palms of your hands so that they are facing forward. Keeping the upper arm still, bend at the elbow as you raise the weight contracting your bicep muscle. Slowly, in a controlled manner, return the weight to the starting position. Repeat for specified time.

Pullover Abs: Lay on bench at a slight angle, about 25-30 degrees. Hold a dumbbell with both hands. Make sure that you are grasping the dumbbell securely before beginning the exercise. Raise the dumbbell overhead so that your arms are parallel with your ears or slightly in front. Perform a situp to a seated position, keeping the dumbbell in a stationary position overhead. Beginner: Hold the dumbbell at chest height, close to your body. Progress to hands only overhead followed by use of a dumbbell.


The reason I love this HIIT style of workout is because you can customize it to your schedule. Only have 30 minutes to fit in a workout? No problem! Do a 5 minute warmup, 20 minutes main set and 5 minute cool down.

Don’t skip the warm up and cool down. The warmup and cool down periods prevent injury and muscle soreness. So, be sure to add at least 5 minutes of each to any workout.

Track your workout. I use my Garmin920XT to track even my strength training workouts. If you are more of a pen and paper tracker, check out Journal Menu.

You can totally customize your journal to include pages for the types of workouts you do. You can even design your own cover!


What would you want to track in this workout? 1) How many rounds you completed; 2) what level of the exercise you did. This will allow you to see your progress and make adjustments. If you can complete four rounds fairly easy then it’s time to advance the workout with additional resistance – add in the more advanced moves or add heavier weights. If you find a few of the exercises are not challenging enough in the one minute interval, advance the movement.


Disclaimer: While I am a certified group fitness instructor, I am not a medical professional. Before you begin any fitness program, please consult your doctor.

Brands mentioned in this post are brands I personally use. I do not receive compensation for mentioning them. I mention them to you only for the purpose of providing quality content to my readers and introducing them to products I know and love which may benefit their training.


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Cassandra Burke is a Forensic Scientist by day, and a Group Fitness Instructor, Swim Team Coordinator and Travel Agent by night. A Breast Cancer Survivor since 2010, she writes about her journey as well as her struggles – training for triathlons and races, struggling to get back her health, and balancing family life all while building her brand and finding her purpose after cancer. Subscribe to Cassandra’s newsletter for updates and follow @poweredbybling on social media! For endurance sport race travel and custom family vacation travel, visit her at pbbtravel.com.


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