Get excited, Rockstar!
Like all of my workouts, this Full Body HIIT workout is awesome for any fitness level, from beginner to advanced. I’ll talk you through modifications and variations as you go, so you can be where you’re at and make it your own.
Never feel bad about taking a modification or taking things slower. Listening to your body is paramount in your fitness practice, and you must work with the body as it gets stronger – which is exactly what will happen with this workout!
Why HIIT workouts?
HIIT stands for High-Intensity Interval Training, and it’s a great way to get a lot of amazing exercise benefits in a short amount of time, which is perfect if you’re busy but want to stay fit and strong.
I recommend following one of my Betty Rocker custom-designed workout plans to take advantage of these benefits!
Some of the proven benefits of HIIT include:
- improving insulin sensitivity, which helps your muscles easily use glucose to create more energy to get you through your busy days
- burning large amounts of energy/calories in a short amount of time while maintaining a higher oxygen consumption
- Oxygen consumption refers to your muscles’ ability to use oxygen, and usually endurance training is used to improve it; however, studies show HIIT can produce the exact same benefits in a much shorter amount of time, making it the ideal workout for busy people who want to stay on top of their fitness game
- strengthening of the cardiovascular system, which improves aerobic capacity and anaerobic fitness
- challenging your fast-twitch muscle fibers – the ones that are awesome for strength, power and getting lean and mean
- making you more badass (source: Coach Betty Rocker)
This workout will deliver in less than 20 minutes, so grab your water bottle or a couple of light weights for resistance, and get ready to #stopdropandbettyrock with me!
Full Body HIIT
Format: Perform 3 rounds for the prescribed amount of time. Rest as needed.
Move 1: Slow Burpee Cross Cross (0:30)
- Stand with your feet hip distance apart, core engaged, standing nice and tall.
- Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and step your feet back into a tall plank position.
- Step your feet back up, as you come back to standing position drive your right knee across your body to your left elbow and then repeat on the opposite side.
Move 2: Sumo Split Squat Jump (0:30)
- Begin with your feet positioned wider than hip distance in a sumo stance. Jump up, as you are in the air you will go right into a split squat jump.
- Make sure your front knee is in line with your front foot, and when you bend it stays at a 90-degree angle and the knee doesn’t end up beyond the toe.
- Your back heel is lifted and is in line with your back knee.
- Jump yourself up and switch positions, landing softly and with good form. You can get your arms involved for balance and speed.
- Repeat by moving right back into a sumo squat jump.
- Mod: If jumping isn’t a good idea for your knees but you are okay with squats and lunges, perform a regular sumo squat then move right into a reverse lunge and alternate sides to target all the same muscles. Remember to hold onto a wall or railing for balance, as unilateral movements recruit your proprioceptive balancing muscles as well.
Move 3: Chair Sit Kickback to a Standing Curl (0:30)
- Starting with your feet together come down to a chair sit position.
- Hold your elbows in close to your sides with weights and kicking your arms back to a tricep extension, keeping the arms parallel.
- As you bring your arms forward come to a standing position and raise the weights, bringing the palms to face your shoulders as you lift.
Move 4: Roll-Ups to Leg Lifts (0:30)
- Lie down on your back and extend your arms above your head and your legs out long.
- Roll your body up, reaching for your toes, then roll your body back down with control.
- As you come back down flat to your mat, bring your legs straight up and lift your hips off of the ground.
Move 5: Mountain Climbers (0:30)
- Begin in a tall plank position, hands stacked just below your shoulders.
- Run your knees into your chest, alternating legs. Keep your core engaged.
- Mod: Take the running out by slowly alternating your knees to your chest, or do them on an elevated surface.
Move 6: Superwoman Lifts (0:30)
- Position yourself on your stomach on the mat.
- Extend your arms and legs.
- Lift your arms and legs off of the mat simultaneously.
- Pro tip! The wider your legs are, the easier the move will be. As you get stronger, bring your feet in closer together.
Move 7: Crescent Kicks (0:30)
- Get ready to jump around and have some fun with this great fighter move that works your hips, glutes and lower abdominals!
- Come into a fighter stance with your left foot slightly in front of your right, and get light on your feet. Go ahead and bounce around a few times, bringing your hands up by your face.
- Your kick will come from your back leg, and you’ll want to imagine you’re going to draw a crescent with the foot during the kick. So it arcs up (as high as you’re comfortable with) and across in front of your body. Land back in your stance and bounce a couple times to reset and do it again. Do half of your time on one leg, then switch.
Be sure to check in below and let me know how you did, and share this workout with a friend who is short on time!
Take my Fitness Type Quiz to find the perfect program for you, or choose from the workout plans below for yourself!
- Home Workout Domination
8-week home workout plan that uses some minimal equipment like dumbbells, stretchy bands and an optional exercise ball that builds strength, tone and lean lines in your butt, legs, abs, arms and back.
- 30 Day Abs and Booty Challenge
30-day at home workout challenge that uses some minimal equipment and works your body head to toe, with an emphasis on sculpting and shaping your booty, legs and abs
- The 90 Day Challenge
12-week progressive bodyweight (NO equipment needed) home workout program that sculpts, strengthens and shreds you head to toe. Short, efficient workout sessions. Includes an 8-week meal plan and lots of bonuses.
- Lioness Strength Training
8-week gym program (with home options) to build a lean, strong physique using gym equipment (barbells, weight bench, swiss ball and other equipment found in the gym); includes an 8-week meal plan.
- Batacan, R.B., Jr., et al. “Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies.” British Journal of Sports Medicine. 2016. Web. https://bjsm.bmj.com/content/51/6/494.info
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- 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
- Gillen, JB., et al. “Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?” US National Library of Medicine National Institutes of Health. September 2013. Web. https://www.ncbi.nlm.nih.gov/pubmed/24552392
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- 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
- Marcinko, K., et al. “High intensity interval training improves liver and adipose tissue insulin sensitivity.” Science Direct. December 2015. Web. https://www.sciencedirect.com/science/article/pii/S2212877815001763
- 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
- Wingfield, HL., et al. “The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.” US National Library of Medicine National Institutes of Health. December 2015. Web. https://www.ncbi.nlm.nih.gov/pubmed/27747847
- Wood, KM., et al. “Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training.” US National Library of Medicine National Institutes of Health. January 2016. Web. https://www.ncbi.nlm.nih.gov/pubmed/26691413