total body hiit and strength training workout

Killer Total Body HIIT & Strength Training Workout

This total body HIIT and strength training workout is my go to type of routine, when I don’t have much time, but still want to get in a great sweaty workout. I know we don’t usually have much time to workout, and the good thing is, we don’t necessarily need that much time. You can honestly get in a greater and much more effective workout from this routine, than you ever can from spending an hour on the treadmill!

Many people tend to underestimate the effectiveness of shorter workouts. Just because they’re short doesn’t mean they’re not effective. In fact, like I mentioned above, they can be more effective than hour long workouts and people tend to push themselves harder through the shorter workouts because of how short they are! This one is especially great at burning a great amount of calories from the HIIT portion and at building lean muscle from the strength training portion. I love both HIIT and strength training workouts, and when combined together you have a great recipe for increasing your metabolism. And who doesn’t want that? Who doesn’t want to burn calories at a high rate all day long, after investing less than an hour of your day.

Although this total body HIIT and strength training workout is only 28 minutes long, you still need to get in your warm up and stretch out at the end. Do NOT skip those, as you’ll be more likely to injure yourself, plus you won’t be able to push yourself hard enough during the workout on cold muscles!

Workout Structure 

Get in your warm up and some dumbbells

10 minute HIIT (20 sec on 10 sec off x 3)

  • Frog Jumps
  • 3 Skaters + Upward Mt. Climber
  • Plank Jack Leg Cross
  • Curtsey Jumps
  • Side Jump Squats
  • Burpee Heel Clap
  • Pop Squat

15 minute total body strength (45 sec on 20 sec off x 2 for each exercise)

  • Knee Down + Curl + Press
  • Alternating Arm Swings
  • Chest Fly + Bridged Leg Extension
  • Squat + Kettle Bell Swing
  • Deadlift
  • Back Lunge + Ventral Raise
  • Single Arm Row

If you like this workout please be sure to share it with friends and family so they can join as well. I’d also love to hear your feedback and what you’d like to see next! Don’t be shy to comment! Thank you so much for working out with me.


Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine. You hereby assume full responsibility for any and all injuries you incur exercising to these videos.

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