This is a 25 minute High Intensity Interval Training (HIIT) workout.


HIIT, or High Intensity Interval Training, is a training technique in which you give all out, 100% effort through quick, intense bursts of exercise, which are followed by short, active rest periods. This type of exercise keeps your heart rate up and is great for burning more fat in a shorter time period.

A high intensity workout, such as this one, increases your body’s need for oxygen by creating an oxygen shortage. Thus, the body asks for more oxygen during recovery, which is known as the Excess Post-Exercise Oxygen Consumption (EPOC). This is why it burns more fat than regular aerobic exercise and steady-state cardio.

Aside from burning more fat, this type of exercise increases your metabolism, is quick and convenient, and does not require any equipment. What’s better than that?!


You should avoid back-to-back days of high intensity training so as not to overtrain the muscles and decrease energy. It is recommended to incorporate HIIT training into your workout routine 2-3 days per week, and up to 4 days per week if you’re looking to increase your oxygen uptake (or VO2 max).


Equipment: You will need light/moderate dumbbells. *DB = dumbbell

Squat Press (40 seconds)
20 second rest
Jump Lunges (40 seconds)
20 second rest
Pushups (40 seconds)
20 second rest
Single Leg Glute Bridges (20 seconds each leg)
20 second restDB Renegrade Row (40 seconds)
20 second restBurpees (40 seconds)
20 second restBent Over DB Tricep Kickbacks (40 seconds)
20 second restReverse Crunches (40 seconds)
20 second restThis equals one set. Repeat for a total of 3-4 sets. 

Here are some ways you can modify for beginngers:

  • Alternating forward lunges instead of jump lunges
  • Pushups on your knees or at an incline
  • Jumping jacks instead of burpees

Printable Version

25 Minute Full Body HIIT Workout

Exercise Descriptions 

Squat Press: 1) Stand with feet shoulder-width apart, elbows bent, a DB in each hand, and palms facing forward. 2) Lower into a squat and hold for a moment. 3) Push through the heals to stand back up, pressing the weights overhead and squeezing the glutes at the top.

Jump Lunges: 1) Stand tall with your feet staggered, your left foot slightly in front of the right. Keep your stance active with your knees slightly bent but not yet in a full lunge. 2) With your core engaged, push off the bottom with both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. 3) Without rest, repeat this movement alternating which leg is in front.

Pushups: 1) Place your hands firmly on the ground, directly under the shoulders., ground your toes into the floor, and engage the core, glutes and hamstring. Keep a flat back so the body is a straight line. 2) Begin to lower your body until the chest grazes the floor. 3) Exhale and push back to the starting position.

Bridges: 1) Lay on the floor with the feet flat and knees bent. 2) Execute the movement by driving through the heels, extending your hips upward and raising your glutes off the ground. 3) Extend as far as possible, pause, and then return to the starting position.

DB Renegrade Row: 1) Hold two dumbbells on the ground at shoulder width and extend your legs outward into a full pushup position. 2) Tighten the core and slowly row the right DB upwards until your upper arm is slightly higher than your torso. 3) Hold at the top, and then slowly lower down.

Burpees: 1) Stand with your feet shoulder-width apart, weight in your heels, and arms by your side. 2) Push your hips back, bend your knees, and lower your body into a squat. 3) Place your hands on the floor directly in front you and just inside your feet. Shift your weight onto your hands. 4) Jump your feet back softly and land on the balls of your feet in a plank position. 5) Jump your feet back so they land just outside of your hands. 6) Reach your arms overhead and explosively jump into the air. 7) Land and immediately lower back into a squat and perform the next rep.

Bent Over DB Tricep Kickbacks: 1) Start with a DB in each hand and palms facing the torso. Keep your back straight, slightly bend the knees, and bend forward at the waist until your torso is almost parallel to the floor. Point your forearms towards the floor, with a 90 degree angle between the forearms and the arms. 2) While keeping the upper arms stationary, exhale and use your triceps to lift the weights until the arms are fully extended. Just move the forearm. 3) After a brief pause, inhale and slowly lower the DB’s back down to the starting position.

Reverse Crunches: 1) Lie on the ground in a traditional crunch position, your feet flat on the floor and hands underneath the head. 2) Press your lower back into the floor and and pull in your belly button to lift the feet off of the floor. Keep your knees together and bent at a 90 degree angle. 3) Using your core, pull your knees into your chest so that the tailbone raises off the ground, and simultaneously perform a traditional crunch, lifting the shoulder blades off the floor. Slowly lower back down to the starting position.

If you have any questions about the workout please feel free to contact me

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