WHY SHOULD I DO FULL BODY HIIT?
The days of spending hours on the treadmill is long gone! Full body HIIT workouts is such a favorable method of training among many fitness enthusiasts, because it burns more calories in a shorter amount of time than low intensity cardio, for example, jogging, does. This means you burn more fat by exercising for lesser time. I call it, the perfect workout for busy, lazy people!
Today’s workout is a quick, 15 min full body HIIT workout! I really enjoyed this workout. We are targeting your legs, booty, arms, abs and back in this workout! We are toning and shaping your full body in just 15 min. Bank for your buck!
It’s a low impact HIIT workout, so there is no jumping, perfect for those living in an apartment. We are keeping the peace with the neighbors. This also makes it great for those with knee issues!
ARE YOU SERIOUS ABOUT TONING YOUR FULL BODY?
Progress does not happen overnight, and we have to be consistent. The best way to stay consistent is to follow a plan. You can do this by trying this 14-DAY FULL BODY TONE PLAN FOR BEGINNERS if you are just starting out. Or for those who want fast results, try this 7-DAY FULL BODY TONE PLAN-QUICK AND EFFECTIVE. It’s absolutely FREE! It will help you to stay focused on the goal and get your results fast!
YOUR FULL BODY WARM UP:
Be very careful of working out without warming up first. Doing a proper full body warm up before your HIIT workout can prevent injuries in the long term. Do this warm up before your workout to get the muscles nice and subtle. You will feel ready for your workout after this warm up.
YOUR FULL BODY HIIT WORKOUT:
In this workout we are doing 11 exercises. Each exercise should be performed for 30 sec, followed by a 10 sec rest period. If you do not have a stop watch, you can do 15-20 reps of each exercise before taking your rest break.
The 10 sec is going to feel like very little rest. You will feel your heart rate go up throughout the work time, but this is what we want. This will amplify the fat loss process! More calories will be burnt!
EXERCISE 1: SQUAT FLOOR TOUCH
For exercise 1, you are staying in a low squat for 30 sec, while touching the floor with alternating hands. This is going to work your quads, butt, hamstrings and abs.
- Keep your back straight as you bend down to touch the floor.
- Don’t allow your knees to cave in, keep pushing them outwards. Think of keeping your knees away from each other.
- Keep your abs contracted throughout the movement.
EXERCISE 2: LUNGE OVERHEAD CLAP
Bodyweight lunges are great for working the entire leg. Focus on keeping your shoulders back & performing each rep in a controlled manner to make the most out of the exercise. Remember to alternate your legs after each rep.
EXERCISE 3: SQUAT SIDE TOUCH
Go into a low squat and touch your toes, alternating sides on each rep. Bend your knees when touching the floor and go down into an even lower squat, rather than arching your back. This exercise will work you quads, butt, abs and back.
EXERCISE 4: AIRPLANES
This is a great exercise to practice your balance and core strength. If you struggle to keep you balance, make sure you are contracting your abs throughout. You can always hold onto something if you are struggling to keep your balance. This exercise is great for the butt, abs, and all the smaller muscle groups that help stabilize our bodies and that we often neglect. Alternate sides after each rep.
EXERCISE 5 & 6: PLANK HIPS LIFTS LEFT & RIGHT
Obliques! One of the best exercises to work the side of the abs, the oblique muscles. This exercise will really work your abs, but is also a good upper body exercise, especially for the shoulders. Do 30 sec on the right and then switch to do the same on the left.
EXERCISE 7 & 8: LEG LIFT TO LEG CRUNCH LEFT & RIGHT
This exercise is all about the side booty. You will feel the side of your butt burning throughout this workout. It is also good for working the hip flexors. Keep your foot parallel to the floor (focus on keep your heel up and your toe down). This will work the butt even more! Do 30 sec on the left and then switch to do the same on the right.
EXERCISE 9: PLANK STRAIGHT ARM ROWS
This is a great full upper body exercise. It pretty much works the entire upper body all at one go. It works your triceps, shoulders, chest and back. This is great for getting that lean and toned arms and shoulders.
EXERCISE 11: FLUTTER KICKS
This exercise will get you that fullness to your butt. It works the glute max, which is the largest of all the glute muscles. Try to squeeze your glutes, and then lift your legs. Don’t arch your back, focus on the glutes and keep them tight at all times.
EXERCISE 12: PUSH UPS
The ultimate upper body toner, the push up! We are finishing the workout on a good note, with a great full upper body exercise. Push ups will make you really strong. Do it on your knees or toes if you feel up to it! Push ups works your entire upper body and abs.
And that’s your full body HIIT workout for today, quick and effective!
Give this workout a try and let me know how you felt. I definitely felt a bit sore the next day! For best results try this workout 3-4 times a week. Remember it can be done at home, right in your lounge, like me.
Want to do the full workout?
Check out the guided video below to see the moves in action! This video already has the timings in it so all you need to do is follow along!
GIVE ME MORE FULL BODY HIIT WORKOUTS!
Lets do a workout together! Join me in any of these follow along workouts, they are all low impact.
Remember, rule number 1 is to have fun! See you in the next workout xox