Full Body HIIT Workout

Full Body HIIT Workout

HIIT workouts or High Intensity Interval Training workouts effectively burn more calories for your workout.  It is easy to get stuck in our cardio routines on the elliptical, treadmill, or bike.  HIIT workouts are a great change of pace and you still build strength while doing it.

I don’t know about you, spending hours in the gym isn’t my cup of tea.  All HIIT workouts can be modified for your needs.  Never fear, the workout is here!

Exercise Demonstration:


Curtsy Lunge with Lateral Raise:
Dumbbells in hand.  Step to the right bringing left leg behind you as if you were going to curtsy.  Lower down.  Step to the left.  Come back to center and do a lateral raise.  Raise dumbbells to shoulder level and lower.  This is ONE rep.

Chest Press on Ball:
Roll out on ball.  Raise arms above you.  Lower weights to a 90° angle.  Press arms back up.  Press toward the ceiling, exhaling as you press up.  Keep abs and glutes squeezed.

Tricep Pushback to Plank:
Bend at the hips keeping back straight, squeeze abs and glutes tight.  Bring elbows behind you.  Movement is at the ELBOWS, not shoulders.  Extend arms behind you.  Squeeze the back of your arm (the tricep).  Bring dumbbell back to starting position.

Lower yourself into a tall plank position, keeping hands on the dumbbells.  Squeeze abs and glutes while in plank and hold for a couple of seconds.  Raise to standing to do tricep pushback and repeat.

Side Lunge with Shoulder Press:
Dumbbells in hand.  Take a wide step side to side.  Make sure knee is moving in the same direction as your toes.  Lower down to what is comfortable for you.  Side lunge on both sides.  Come to standing and do a shoulder press.  Hands at shoulder level, raise arms overhead.  When you lower your arms, bring elbows to shoulder level, arms forming a 90° angle.  Hands can face each other or forward.  Lunging left and right along with the shoulder press = 1 rep.

Reverse Curls:
Lay on your back, feet up, hands under your hips for support.  Raise hips off the floor and lower.  Focus on your lower abs while working. Repeat for the desired time.


This is a timed workout.  6 rounds of 5 exercises.  Each exercise is 30 seconds with a 10 second rest in between exercises.  Once you complete 1 round, rest for 45 seconds.  Add weights or bands as needed.

It’s Time to Move Forward

Take charge of your health and get started today! It’s time to end the procrastination.  You know this is what you are looking for! 

Check out:
90 Day Workouts
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