Get ready to take it to the next level today with this amazing workout that combines explosive cardio with resistance training using just your bodyweight and our good friend, gravity!
Like all my workouts, this Full Body Burn HIIT circuit is awesome for any fitness level, from beginner to advanced. I’ll talk you through modifications and variations so you can be where you’re at and make it your own.
Why HIIT workouts?
HIIT stands for High-Intensity Interval Training, and studies show it’s a fabulous way to score a whole slew of benefits in a relatively short amount of time, which is awesome for busy people living busy lives, like you and me.
Some of the benefits of HIIT include:
- improving aerobic and anaerobic fitness
- strengthening the cardiovascular system
- improving insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
- challenging the fast-twitch muscle fibers (the ones that are awesome for strength, power and looking lean and mean)
- reducing abdominal fat and body weight while maintaining muscle mass
- making you more badass
This workout will deliver in less than 20 minutes, so grab your water bottle and get ready to #stopdropandbettyrock with me!
Wondering what to do NEXT? It’s the perfect time to start a 30-day Challenge in Rock Your Life, my online home workout studio and women’s fitness community!
Full Body Burn: HIITClick to expand and see all workout move descriptions.
Format: 3 rounds for the prescribed amount of time. Rest as needed.
Move 1: Sumo Full Body Extension (0:30)
- Start in a standing position with your feet wider than hip distance apart, then squat down, bringing your hands down beside you. Pop up to standing, extending your hands up over your head.
- Make sure to keep your core tight, and engage your booty at the top as you extend your arms overhead.
Move 2: Single Leg Split Squat (0:30 each leg)
- Position your right foot behind you on a box, bench, stair, couch or any elevated surface.
- Keep your core engaged and chest lifted as you lunge down, then press back up through your standing heel to rise.
- Your knee should be aligned with your front toe, and your torso upright.
- Switch legs and repeat.
- Mod: If balance is an issue, reduce your range of motion by using a lower elevated surface for your back foot. You can also hold onto a wall, or do this with no elevation at all, opting for pulsing lunges in place.
Move 3: Kneeling Push-Up Cross Under Crunch (0:30)
- Come down to your mat into a kneeling push-up position. Make sure your back is flat, core engaged.
- Lower your body down by extending your elbows to the sides. When you back up, extend your left leg and right arm, then do an underbody cross-crunch, bringing opposite elbow to knee.
- Repeat the push-up and alternate sides.
Move 4: Triceps Dips (0:30)
- Come into reverse tabletop facing away from your chair or raised surface, with your hands behind you on the box, fingers pointing towards your feet.
- Keep your chest open and your elbows parallel to each other as you lower your body down and press back up.
- Keep your knees bent, and engage between your shoulder blades to not only keep your chest open but also aleviate your shoulders of any pressure.
- Mod: Take a standing or kneeling position holding a water bottle or weight overhead. Lower and lift it toward your back, keeping your elbows in parallel to each other and your chest open. Don’t let your back arch.
Move 5: Straight Leg Raises (0:30)
- Come down to your mat and lay flat on your back. Make sure your back is pressed down to your mat, legs extended.
- Place your hands directly on your sides, lift your legs up to the sky, toes pointed and lower with control not allowing your back to arch.
Move 6: Burpee Split Squat Jumps (0:45)
- Stand with your feet hip distance apart.
- Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
- Keep your core tight and do a push-up (optional) – jump your feet back to your hands and load your weight in your heels.
- As you come up do a split squat jump. Repeat.
- Mod: Take out the jumping by stepping back, take out the push-up, or do alternating forward or reverse lunge instead of the split squat jump.
Move 7: Side Plank Hip Drop (0:22 each side)
- Come down to your mat. Position yourself on your elbow and knee.
- Lift up into a side plank, keeping the hips square in front of you. Lift your top arm up overhead and drop your hip toward the floor.
- Switch sides and repeat.
I’d love to see YOU inside Rock Your Life…
…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!
- Boutcher, Stephen H. “High-Intensity Intermittent Exercise and Fat Loss.” Journal of Obesity. November 2011. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
- Benda, Nathalie M.M., et. al. “Effects of High-Intensity Interval Training versus Continuous Training on Physical Fitness, Cardiovascular Function and Quality of Life in Heart Failure Patients.” PLOS One. October 2015. Web. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0141256
- Kravits, Len PhD. “High Intensity Interval Training.” American College of Sports Medicine. 2014. Web. https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
- Updadhyay, Vivekanand et al. “Effect of high intensity interval training and slow, continuous training on VO2max of school going non-athlete males: a comparative study” British Journal of Sports Medicine. 2010. Web. http://bjsm.bmj.com/content/44/Suppl_1/i19.1.abstract