35-Minute Full Body HIIT Workouts to Burn Fat and Build Strength

High-Intensity Interval Training (HIIT) is one of the most effective and time-efficient ways to burn fat, boost metabolism, and build lean muscle. If you’re short on time but serious about your fitness goals, a 35-minute full-body HIIT workout can be your go-to solution. This blog post covers everything you need to know about 35-minute HIIT workouts — from the benefits and structure to sample routines and tips to maximize results.

What Is a Full-Body HIIT Workout?

A full-body HIIT workout involves short bursts of intense activity followed by brief recovery periods, targeting all major muscle groups. This style of training keeps your heart rate elevated and maximizes calorie burn in a short amount of time.

Why Choose a 35-Minute Format?

Thirty-five minutes is long enough to get a comprehensive workout but short enough to fit into a busy schedule. It’s the sweet spot for maximizing fat loss, improving cardiovascular endurance, and building total-body strength — all in one session.

Benefits of 35-Minute Full Body HIIT Workouts

1. Burn More Calories in Less Time

HIIT workouts have been proven to burn more calories in a shorter period compared to traditional cardio. Plus, the afterburn effect (EPOC) means your body keeps burning calories even after your workout is done.

2. Total Body Engagement

Full-body HIIT routines activate upper body, lower body, and core muscles, making them perfect for improving functional strength and coordination.

3. Improved Heart Health

Alternating between high and low intensities helps improve cardiovascular endurance and heart rate variability, reducing the risk of heart disease.

4. Fat Loss and Muscle Toning

With consistent 35-minute HIIT workouts, you’ll see fat loss while preserving lean muscle mass. The variety of compound movements also tones muscles and builds definition.

5. No Equipment Necessary

Many full-body HIIT routines use just your bodyweight, making them perfect for home workouts or travel.

How to Structure a 35-Minute HIIT Workout

To build an effective 35-minute HIIT workout, you can use the following framework:

• Warm-Up: 5 minutes
• HIIT Circuit: 25 minutes
• Cool Down + Stretch: 5 minutes

Intensity and Interval Guide

A standard structure includes:

• Work: 40 seconds
• Rest: 20 seconds
  Repeat each circuit 3-4 times depending on your fitness level.

Equipment Options

While HIIT can be done with just your bodyweight, you can also add tools like:

• Dumbbells
• Kettlebells
• Resistance bands
• Medicine balls
• Jump ropes

Using equipment adds resistance and variety, helping you increase strength and endurance even more.

Sample 35-Minute Full Body HIIT Workout (No Equipment)

This beginner-to-intermediate routine can be done at home with no equipment.

Warm-Up (5 Minutes)

• Jumping jacks – 1 minute
• Arm circles – 30 seconds forward, 30 seconds backward
• High knees – 1 minute
• Bodyweight squats – 1 minute
• Torso twists – 1 minute

Main Workout (25 Minutes)

Circuit 1: Lower Body Focus

• Jump squats – 40 sec work / 20 sec rest
• Reverse lunges (alternating legs) – 40/20
• Glute bridges – 40/20
  Repeat 2x

2: Upper Body & Core Focus

• Push-ups (regular or knee) – 40/20
• Plank shoulder taps – 40/20
• Bicycle crunches – 40/20
  Repeat 2x

3: Full Body/Cardio Blast

• Burpees – 40/20
• Mountain climbers – 40/20
• High knees – 40/20
  Repeat 2x

Cool Down (5 Minutes)

• Forward fold stretch – 1 min
• Child’s pose – 1 min
• Cat-cow stretch – 1 min
• Hamstring stretch – 1 min (30 sec each leg)
• Shoulder stretch – 1 min (30 sec each side)

Sample 35-Minute HIIT Workout with Dumbbells

For those looking to level up, here’s a weighted version of the HIIT workout.

Warm-Up (5 Minutes)

Same as the bodyweight version

Main Workout (25 Minutes)

Circuit 1: Lower Body Strength

• Dumbbell goblet squats – 40/20
• Dumbbell step-back lunges – 40/20
• Dumbbell deadlifts – 40/20
  Repeat 2x

2: Upper Body Blast

• Dumbbell shoulder press – 40/20
• Renegade rows – 40/20
• Dumbbell chest press (floor) – 40/20
  Repeat 2x

3: Core and Conditioning

• Dumbbell Russian twists – 40/20
• Dumbbell thrusters – 40/20
• Jump rope (or jumping jacks) – 40/20
  Repeat 2x

Cool Down (5 Minutes)

Same as the bodyweight version

Tips to Maximize Your 35-Minute Full Body HIIT Workouts

1. Focus on Form

Even when moving fast, prioritize proper technique to prevent injury and get the most from each movement.

2. Stay Consistent

Aim for 3-4 sessions per week for the best fat-burning and fitness results.

3. Stay Hydrated

HIIT is intense, so drink water before, during, and after your workout.

4. Modify When Needed

Beginners can reduce intensity or work time to 30 seconds, while advanced users can increase intensity or shorten rest periods.

5. Track Your Progress

Use a fitness tracker or log your workouts manually to monitor improvements in endurance, strength, and speed.

Best Exercises for Full Body HIIT Workouts

Want to mix things up? Incorporate these effective exercises:

Lower Body

• Jump squats
• Lateral lunges
• Split squats
• Glute bridges

Upper Body

• Push-ups
• Dumbbell rows
• Pike push-ups
• Tricep dips (using a chair)

Core

• Plank jacks
• Bicycle crunches
• V-ups
• Russian twists

Cardio

• Burpees
• Skaters
• Jump rope
• High knees

Who Should Do 35-Minute Full Body HIIT Workouts?

HIIT is suitable for:

• Busy professionals
• Parents at home
• Students
• Gym-goers needing quick but intense workouts
• Anyone looking to burn fat and tone up efficiently

However, if you have a heart condition or joint issues, consult a healthcare provider before starting a HIIT program.

Recovery Is Key

While HIIT is effective, rest is equally important. Schedule rest or active recovery days between intense sessions. Include mobility work, foam rolling, walking, or yoga to support muscle repair.

Weekly Sample Full Body HIIT Workouts Schedule

Here’s a weekly plan using 35-minute full-body HIIT routines:

• Monday: Bodyweight HIIT
• Tuesday: Active recovery (walk, yoga)
• Wednesday: Dumbbell HIIT
• Thursday: Rest
• Friday: Bodyweight HIIT
• Saturday: Dumbbell HIIT
• Sunday: Rest or mobility work

Nutrition to Support Full Body HIIT Workouts

Pairing your workouts with smart nutrition boosts results:

• Pre-workout: Light carb + protein (banana + peanut butter or oatmeal)
• Post-workout: Protein shake or balanced meal (chicken, quinoa, veggies)
• Stay hydrated with water or electrolyte drinks

35-Minute Full Body HIIT Workouts

A 35-minute HIIT session may be short, but it delivers powerful results. Whether you’re trying to lose fat, build muscle, or increase endurance, this format offers an efficient way to transform your fitness routine. Plus, it’s flexible — you can train at home or in the gym, with or without equipment. Just bring your intensity, stay consistent, and track your progress.

Ready to Start?

Try one of the sample routines above, or customize your own using the structure provided. You don’t need hours in the gym to get fit — just 35 minutes of focused, full-body HIIT.

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