Full Body HIIT and Strength Workout – 45 Minutes to Peak Fitness

If you’re looking to burn fat, build muscle, and boost endurance in the shortest time possible, a 45-minute full body HIIT and strength training workout is one of the most effective approaches. By combining high-intensity interval training (HIIT) with strength-based exercises, you’ll torch calories, strengthen your muscles, and improve cardiovascular fitness all in a single session.

In this guide, you’ll learn the benefits of HIIT + strength training, how to structure your workout, a full 45-minute routine, and tips for maximizing results.

Why Combine HIIT and Strength Training

Many people either focus on cardio or strength training, but combining the two delivers the best of both worlds.

• Burn More Calories in Less Time – HIIT creates an afterburn effect (EPOC), meaning you keep burning calories for hours after your workout.
• Build Muscle While Losing Fat – Strength training preserves and builds lean muscle mass, even in a calorie deficit.
• Boost Cardiovascular and Muscular Endurance – You improve heart health while building strength and stamina.
• Increase Workout Efficiency – You can achieve maximum results in under an hour.

The Structure of a 45-Minute Full Body HIIT & Strength Training Workout

To get the most out of 45 minutes, you need a strategic workout plan that blends short bursts of intense effort with strength-building sets.

Workout Format:

1. Warm-Up (5 minutes) – Dynamic movements to prepare the muscles and joints.
2. HIIT + Strength Circuits (35 minutes) – Alternate between compound strength moves and HIIT bursts.
3. Core Finisher (3 minutes) – Ab-focused exercises for stability and definition.
4. Cool-Down (2 minutes) – Gentle stretching to aid recovery.

Warm-Up (5 Minutes) For HIIT Strength Training

A proper warm-up reduces injury risk and preps your body for intense work.

Sample Warm-Up Routine:

• Arm circles – 30 seconds forward, 30 seconds backward
• Bodyweight squats – 1 minute
• High knees – 1 minute
• Hip openers – 30 seconds each leg
• Jumping jacks – 1 minute

The 45-Minute Full Body HIIT and Strength Training Plan

This workout is divided into three circuits, each targeting different muscle groups while keeping your heart rate high. Perform each exercise for 40 seconds of work, 20 seconds rest, completing each circuit 3 times before moving to the next.

Circuit 1: Lower Body Strength + Cardio Burst

1. Barbell or Dumbbell Squats

• Works quads, hamstrings, glutes, and core.
• Keep chest up, push hips back, and drive through heels.

2. Jump Squats (Bodyweight) HIIT Strength Training

• HIIT move to elevate heart rate.
• Land softly and immediately explode upward again.

3. Romanian Deadlifts (Dumbbell or Barbell)

• Targets hamstrings and glutes.
• Keep a slight knee bend and hinge at the hips.

4. Mountain Climbers

• Core + cardio.
• Maintain a steady plank position while driving knees to chest.

Circuit 2: Upper Body Strength + Cardio Burst HIIT Training

1. Push-Ups (Standard or Modified)

• Works chest, triceps, and shoulders.
• Keep core tight and avoid sagging hips.

2. Burpees

• Full-body cardio HIIT move.
• Include a push-up and jump for maximum intensity.

3. Dumbbell Rows

• Targets back and biceps.
• Keep back flat, pull weights toward your ribs.

4. Jump Rope

• Improves coordination and cardiovascular endurance.

Circuit 3: Full Body Power + Core HIIT Strength Training

1. Kettlebell Swings

• Explosive hip movement for glutes, hamstrings, and core.
• Keep chest lifted, use hips for power—not your arms.

2. Jump Lunges

• Leg and glute burner + cardio boost.
• Keep core engaged for balance.

3. Overhead Dumbbell Press

• Strengthens shoulders and triceps.
• Press weights overhead with controlled motion.

4. Plank to Shoulder Tap

• Core stability exercise.
• Keep hips steady while tapping opposite shoulders.

3-Minute Core Finisher

1. Russian Twists (1 min) – Use a dumbbell or bodyweight for oblique engagement.
2. Leg Raises (1 min) – Keep lower back pressed into the floor.
3. Plank Hold (1 min) – Squeeze abs and glutes for maximum stability.

Cool-Down (2 Minutes)

Stretch Sequence:

• Forward fold – 30 seconds
• Hip flexor stretch – 30 seconds per side
• Shoulder stretch – 30 seconds
• Cat-cow stretch – 30 seconds

Tips for Maximizing Your HIIT and Strength Training Results

1. Use Progressive Overload – Gradually increase weight or reps to continue building muscle.
2. Focus on Form – Proper technique prevents injury and maximizes muscle activation.
3. Adjust Intensity – Increase HIIT speed or resistance as your fitness improves.
4. Stay Consistent – Aim for 3–4 sessions per week for noticeable results.
5. Fuel Your Body – Eat a balanced diet rich in protein to support muscle repair.

Benefits of a 45-Minute Full Body HIIT Strength Training Workout

• Time-Efficient – Perfect for busy schedules.
• Boosts Metabolism – Burn calories long after the workout ends.
• Improves Strength and Endurance – A well-rounded fitness approach.
• Enhances Functional Fitness – Supports everyday movements like lifting, bending, and climbing.

Sample Weekly HIIT Strength Training Schedule

• Monday: 45-Minute Full Body HIIT + Strength Workout
• Tuesday: Active recovery (yoga, walking)
• Wednesday: 45-Minute Full Body HIIT + Strength Workout
• Thursday: Rest or light cardio
• Friday: 45-Minute Full Body HIIT + Strength Workout
• Saturday: Optional bodyweight circuit
• Sunday: Rest

Safety Considerations For HIIT Strength Training

Before starting any new workout routine, consult with a healthcare provider, especially if you have existing injuries or conditions. Always warm up, listen to your body, and scale exercises to your fitness level.

A 45-minute full body HIIT and strength training workout is one of the most efficient ways to get fit, build muscle, and improve endurance. By combining explosive cardio bursts with muscle-building strength moves, you create a powerful training session that works your entire body while maximizing calorie burn.

With consistency, proper nutrition, and progressive intensity, you can see noticeable results in strength, stamina, and body composition within weeks.

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