35 Min Full Body HIIT Workout for Strength and Fat Loss

Looking for a fast, efficient way to get in shape, burn fat, and boost endurance? This 35-minute full body HIIT workout plan is designed to challenge your entire body in a short amount of time—ideal for busy schedules. Whether you’re at home or in the gym, this high-intensity interval training routine will keep your heart rate elevated and your muscles firing.

This workout blends cardio and strength-focused bodyweight moves to create a full-body HIIT circuit that promotes fat loss, muscle endurance, and metabolic conditioning. Plus, it’s scalable for beginners to advanced fitness levels.

35-Minute Full Body HIIT Workout Plan to Burn Fat Fast

High-Intensity Interval Training (HIIT) is a training method that alternates short bursts of intense exercise with brief recovery periods. This method is highly effective for fat loss, improving cardiovascular health, and increasing strength and stamina in less time than traditional workouts.

Benefits of a Full Body HIIT Workout Plan

Incorporating full-body HIIT into your weekly routine offers a wide range of health and fitness benefits:

Burns More Calories in Less Time

The intensity of HIIT boosts your EPOC (Excess Post-Exercise Oxygen Consumption), meaning you’ll keep burning calories even after your workout ends.

Builds Lean Muscle

When combined with bodyweight or resistance-based movements, HIIT helps develop lean muscle and definition.

Increases Mental Focus

The fast-paced nature of HIIT keeps you mentally engaged, improving focus and reaction time.

Boosts Cardiovascular Health

Alternating between high and low-intensity periods strengthens your heart and lungs.

Saves Time

A 35-minute session is all you need to get a complete full-body workout without the need for fancy equipment.

Who Can Do This 35-Minute 35-Minute Full Body HIIT Workout Plan

This 35-minute HIIT workout plan is designed to be adaptable. Whether you’re a beginner, intermediate, or advanced exerciser, you can follow along and adjust the intensity to match your fitness level. The routine is equipment-free, but you can add dumbbells or resistance bands for extra resistance.

How This 35-Minute Full Body HIIT Workout Plan Works

• Total Time: 35 minutes
• Structure: 5 rounds (4 minutes each) + 1-minute rest between rounds
• Intervals: 40 seconds work, 20 seconds rest
• Type: Bodyweight (optional: dumbbells for added resistance)

Each round targets different muscle groups, combining cardio with strength and functional movements to ensure you work your entire body.

Warm-Up (5 Minutes) Full Body HIIT Workout Plan

Always start with a dynamic warm-up to prepare your body and reduce the risk of injury.

Do 1 Round of the Following (30 seconds each):

• Jumping Jacks
• Arm Circles
• Bodyweight Squats
• Inchworm Walkouts
• High Knees
• Hip Circles
• Lunges with a Twist
• Light Jog in Place
• Shoulder Rolls
• Deep Breaths (Inhale through the nose, exhale through the mouth)

35-Minute Full Body HIIT Workout Plan

Round 1: Lower Body Blast

Target: Quads, glutes, hamstrings, calves

1. Jump Squats – Explosive strength + cardio
2. Reverse Lunges – Alternate legs, maintain posture
3. Wall Sit or Squat Hold – Build isometric strength
4. Sumo Squats – Target inner thighs and glutes
5. Calf Raises – Improve lower leg strength

Rest 1 minute before Round 2

Round 2: Upper Body Strength & Stability Full Body HIIT Workout Plan

Target: Chest, back, shoulders, arms

1. Push-Ups – Standard or modified
2. Plank to Shoulder Tap – Stability + core activation
3. Pike Push-Ups – Focuses on shoulders
4. Superman Pulls – Strengthens posterior chain
5. Triceps Dips (using chair or step) – Isolate triceps

Rest 1 minute before Round 3

Round 3: Cardio + Core Burn Full Body HIIT Workout Plan

Target: Heart rate + abs and obliques

1. Mountain Climbers – Fast-paced cardio core move
2. Bicycle Crunches – Target obliques
3. Burpees – Full-body calorie torcher
4. Russian Twists (bodyweight or dumbbell)
5. Plank Jacks – Cardio + core engagement

Rest 1 minute before Round 4

Round 4: Full-Body Power Moves

Target: Compound strength + explosiveness

1. Squat to Press (bodyweight or dumbbells)
2. Push-Up to T-Plank – Total-body control
3. Jumping Lunges or Step-Back Lunges
4. Bear Crawl Forward and Backward
5. High Knees – Sprint in place

Rest 1 minute before Round 5

Round 5: Core & Burnout Finisher Full Body HIIT Workout Plan

Target: Core strength, stability, and final push

1. Leg Raises – Lower ab focus
2. Plank Hold – Max time challenge
3. Flutter Kicks – Rapid tempo
4. Dead Bug – Controlled core stability
5. Side Plank (30 sec per side) – Obliques and balance

Cool Down & Stretch (5 Minutes)

Proper recovery is essential after an intense HIIT workout.

Perform the Following Stretches:

• Hamstring Stretch – 30 seconds each leg
• Standing Quad Stretch – 30 seconds each leg
• Child’s Pose – 1 minute
• Shoulder Stretch – 30 seconds each arm
• Chest Opener Stretch – 1 minute
• Seated Forward Fold – 1 minute
• Deep Breathing & Mindful Relaxation – Final 30 seconds

Weekly Schedule Example Using Full Body HIIT Workout Plan

You can incorporate this 35-minute HIIT workout 3–5 times per week depending on your fitness goals.

Day	Workout
Monday	35-Min Full Body HIIT
Tuesday	Active recovery (light yoga or walk)
Wednesday	35-Min Full Body HIIT
Thursday	Rest or core-focused session
Friday	35-Min Full Body HIIT
Saturday	Optional light cardio or mobility
Sunday	Full rest

Home-Friendly Modifications Full Body HIIT Workout Plan

Don’t have much space or equipment? No problem!

• Replace jumping exercises with step-based versions (e.g., squat to toe raise)
• Do push-ups on knees or against a wall
• Use water bottles or books as weights
• Use a towel or mat for added comfort

Tips to Maximize Your Full Body HIIT Workout Plan Results

1. Focus on Form Over Speed

Avoid sloppy reps. Proper form ensures injury prevention and better muscle activation.

2. Don’t Skip Recovery

HIIT is intense. Let your body recover to see results and avoid burnout.

3. Stay Hydrated

Your body loses a lot of fluids during HIIT. Hydrate before, during, and after.

4. Eat for Performance

Fuel your workouts with a balanced diet rich in lean proteins, complex carbs, and healthy fats.

5. Track Your Progress

Measure reps, time, or intensity weekly to keep pushing your limits.

The Science Behind Full Body HIIT Workout Plan Effectiveness

A 35-minute HIIT workout can burn more fat than 60 minutes of steady-state cardio, according to research published in the Journal of Obesity. The reason is afterburn—your body continues to burn calories long after the workout due to increased oxygen demand and repair needs.

Studies also show HIIT improves VO₂ max, which is a key indicator of aerobic endurance and overall cardiovascular health.

The 35-minute full body HIIT workout plan is your answer to a more effective, time-efficient fitness routine. Whether you’re aiming for fat loss, muscle tone, or simply building a healthy habit, this program delivers big results in a short timeframe.

No matter your fitness level, HIIT is one of the most efficient ways to transform your body and boost your performance—without spending hours in the gym.

So lace up, grab a water bottle, and sweat it out in 35 minutes. Your stronger, leaner, healthier self is waiting!

Share and Save This Routine

If you found this workout helpful, don’t forget to share it, pin it, or save it for later. Consistency is key—stick with it and watch your fitness skyrocket!

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