Full Body HIIT Workout You Can Do in 35 Minutes

If you want maximum results in minimal time, a 35-minute full body HIIT workout is one of the most effective options available. High-Intensity Interval Training (HIIT) alternates short bursts of intense activity with brief recovery periods, giving you a workout that burns calories, builds muscle, and boosts cardiovascular health in under an hour.

Unlike traditional steady-state cardio, HIIT engages multiple muscle groups, improves endurance, and spikes your metabolism for hours after your session through Excess Post-Exercise Oxygen Consumption (EPOC). This makes it a perfect solution for busy professionals, athletes in training, and fitness enthusiasts who want to stay lean, strong, and energized.

Benefits of a 35-Minute Full Body HIIT Workout

1. Maximum Fat Burn in Less Time

HIIT has been proven to burn more calories in less time compared to steady-state cardio. A 35-minute HIIT session can torch fat while preserving lean muscle mass.

2. Boosts Metabolism and EPOC

Your body continues burning calories long after you finish. This afterburn effect makes HIIT more efficient for weight loss and muscle definition.

3. Improves Strength and Conditioning

Unlike cardio alone, HIIT combines strength training and cardiovascular exercise, ensuring your muscles and lungs work together for peak performance.

4. Enhances Mental Toughness

Pushing through short, intense intervals builds mental resilience, focus, and self-discipline.

5. Flexible and Equipment-Free

A full body HIIT routine can be done with just bodyweight, dumbbells, kettlebells, or resistance bands, making it adaptable whether you’re at the gym or at home.

Structure of the 35-Minute Full Body HIIT Workout

The session is broken into three circuits, each targeting different muscle groups with a balance of cardio and strength. You’ll work for 40 seconds, rest for 20 seconds, and complete three rounds per circuit before moving on.

• Warm-Up: 5 minutes
• Circuit 1: Lower Body Power (legs & glutes) – 10 minutes
• Circuit 2: Upper Body Strength & Push – 10 minutes
• Circuit 3: Core & Conditioning – 10 minutes
• Cool Down & Stretch: 5 minutes

Warm-Up: 5 Minutes to Prime Your Body

Before diving into high intensity, warming up is crucial for preventing injury and preparing muscles.

Suggested Warm-Up Moves (45 seconds each)

• Jumping Jacks
• Arm Circles & Shoulder Rolls
• High Knees
• Bodyweight Squats
• Dynamic Lunges with Torso Twist

Circuit 1: Lower Body Power (10 Minutes) Full Body HIIT Workout

This section fires up the largest muscle groups—quads, hamstrings, and glutes—while boosting calorie burn.

Exercises (40 seconds work / 20 seconds rest)

1. Jump Squats – Builds explosive power and leg strength.
2. Reverse Lunges with Knee Drive – Targets glutes and improves balance.
3. Sumo Squat Pulses – Burns inner thighs and glutes.
4. Broad Jumps with Shuffle Back – Engages quads and hamstrings dynamically.

Repeat for 3 rounds (approx. 10 minutes).

Circuit 2: Upper Body Strength & Push (10 Minutes)

Focuses on shoulders, chest, back, and arms to balance the lower body effort.

Exercises

1. Push-Ups (Standard or Modified) – Chest, triceps, and core.
2. Pike Push-Ups – Shoulder strength and stability.
3. Renegade Rows (with or without dumbbells) – Back, biceps, and core engagement.
4. Burpee with Push-Up – Full body explosive power.

Repeat for 3 rounds (approx. 10 minutes).

Circuit 3: Core & Conditioning (10 Minutes) Full Body HIIT Workout

This phase combines ab-focused moves with conditioning drills to push your endurance to the limit.

Exercises

1. Mountain Climbers – Core and cardio blast.
2. Russian Twists (weighted optional) – Obliques and rotational strength.
3. Plank to Shoulder Taps – Stability and anti-rotation strength.
4. High Knees or Sprint in Place – Maximum cardio effort.

Repeat for 3 rounds (approx. 10 minutes).

Cool Down & Stretch (5 Minutes)

Bring your heart rate down while preventing stiffness and improving flexibility.

Suggested Stretches

• Hamstring Stretch
• Quadriceps Stretch
• Child’s Pose
• Cat-Cow Stretch
• Shoulder and Chest Opener

Tips to Maximize Results from a 35-Minute Full Body HIIT Workout

1. Focus on Form

Intensity is important, but form should never be sacrificed. Proper movement ensures safety and effectiveness.

2. Adjust Intensity

Beginners can reduce work intervals to 30 seconds and extend rest to 30 seconds. Advanced athletes can push to 45 seconds of work with 15 seconds rest.

3. Incorporate Weights

Dumbbells, kettlebells, or resistance bands can be added for increased strength and muscle gain.

4. Track Progress

Use a timer app, fitness tracker, or journal to log reps, rounds, and effort. Over time, you’ll see strength, endurance, and fat-loss improvements.

5. Fuel Your Body Properly

HIIT requires energy—eat a balanced meal with lean protein and complex carbs before, and replenish with protein post-workout to aid recovery.

Weekly Training Plan with the 35-Minute Full Body HIIT Workout

Here’s how you can integrate this workout into your weekly fitness routine for optimal results.

• Monday: 35-Minute Full Body HIIT Workout
• Tuesday: Active Recovery (yoga, walking, or mobility)
• Wednesday: 35-Minute Full Body HIIT + light weights
• Thursday: Rest Day
• Friday: 35-Minute Full Body HIIT (focus on speed and endurance)
• Saturday: Strength Training or Outdoor Activity
• Sunday: Rest or light cardio

Who Can Benefit from a 35-Minute Full Body HIIT Workout

Beginners

With modified intervals, this workout is an excellent introduction to structured exercise.

Intermediate & Advanced Athletes

For those looking to push limits, HIIT is a powerful tool for fat-loss, conditioning, and performance.

Busy Professionals

If you don’t have time for long gym sessions, 35 minutes is enough to achieve meaningful results.

Weight Loss & Muscle Toning Goals

HIIT simultaneously burns fat and sculpts lean muscle, making it perfect for anyone seeking body recomposition.

Safety Considerations For Full Body HIIT Workout

• Consult your doctor if you have heart issues, joint pain, or chronic conditions.
• Stay hydrated before, during, and after your workout.
• Use proper footwear to absorb shock and protect your joints.
• Progress gradually—don’t jump into advanced HIIT without building a foundation.

Elevate Your Fitness With Full Body HIIT in Just 35 Minutes

A 35-minute full body HIIT workout gives you everything—strength, endurance, fat-burning, and mental toughness—in one efficient session. Whether you’re at home, in the gym, or traveling, this routine is flexible and powerful enough to help you hit your fitness goals.

If you commit to this program a few times per week, you’ll see noticeable changes in your body composition, energy levels, and overall health in just a few weeks.

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