Full Body HIIT Workout | HIITCore Fitness Blog
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Full Body HIIT Workout

Total Time: Estimated 40 min.
Equipment: *Rower, Dumbbells
Skill Level: Beginner/Intermediate

Target Muscles: Full Body

This is Workout 8.2 featured in our Free eBook, HIITCore Training Guide. The workout consists of 4 different segments starting with the warm up (muscle preparation), followed by 2 HIIT segments and a final core burnout.

Whether at your local gym or in your garage, we recommend setting up for each segment separately and getting yourself a space that you will be working in. After each segment is complete, clean up your area and setup for the next segment as you simultaneously rest.

We have put a general guideline for rest in between segments, However, push yourself on this one and rest as little as possible during segments. Good luck and have fun!

Muscle Preparation

Repeat 2 Times

400 Meter *Row (or Run)
5 Inch Worm Push-ups
10 Air Squats
25 Meter Bear Crawl

*3 min rest in between segment.

HIIT Segment #1

Repeat 4 Times

25 Push-ups
15 Dumbbell Deadlifts
10 Dumbbell Thrusters
100 Meter Farmer’s Carry

*3 min rest in between segment.

HIIT Segment #2

Repeat 4 Times

200 Meter Sprint
10 Burpees
50 Meter Walking Lunges
12 Hollow Rocks

*3 min rest in between segment.

Core Burnout

Repeat 3 Times

20 Deadbugs
20 Russian Twists
12 Hollow Rocks


For more great workouts like this one, download our free 2 month workout program, The HIITCore Training Guide. The guide is full of great information on the science behind HIIT as well as a nutrition article “Back to Basics” by Brianna Laurila, RD, LDN, which has great insight on formal a nutritional baseline.

Tell us how you did! Tag us on social media @hiitcorefitness and share the fun with your friends!