Ultimate 45-Minute Full Body HIIT Workout for Power & Strength

If you’re looking for one workout that builds strength, boosts metabolism, torches calories, and trains your entire body in under an hour, a 45-minute full body Power HIIT workout delivers everything you need. Power HIIT blends explosive strength exercises with intense cardiovascular intervals, creating a dynamic training style that pushes your muscles and conditioning to the next level.

Unlike traditional HIIT—focused mostly on cardio intervals—Power HIIT incorporates heavy-hitting strength moves, plyometrics, and functional full-body exercises, helping you get fitter, faster, and stronger all at once. Whether you train at home or in the gym, this structured 45-minute session maximizes efficiency, drives massive calorie burn, and leaves you feeling unstoppable.

Below is a comprehensive breakdown of what Power HIIT is, how it works, its benefits, and a complete 45-minute full body Power HIIT workout you can start today.

What Is Power HIIT Workout?

Power HIIT is a hybrid training method that combines:

✔ High-Intensity Interval Training (HIIT)
✔ Strength Training
✔ Explosive Power Moves
✔ Multi-joint functional exercises

This style of training alternates between intense, explosive efforts and short recovery periods, resulting in a workout that strengthens muscles, challenges your cardiovascular system, and improves speed, coordination, and stability.

Power HIIT focuses heavily on:

• Full-body strength
• Athletic power
• Plyometric explosiveness
• Agility
• Core stability
• Cardiovascular endurance

Because the intervals use higher force outputs (like kettlebell swings, dumbbell thrusters, jump squats), your body is pushed into EPOC—Excess Post-Exercise Oxygen Consumption—burning calories long after your workout ends.

Benefits of a 45-Minute Full Body Power HIIT Workout

A 45-minute session is the sweet spot where intensity meets volume. Here’s why it works so well:

1. Massive Calorie Burn & Metabolic Boost

Power HIIT uses full-body compound movements that elevate heart rate and recruit multiple muscles simultaneously. This combination leads to higher metabolic demand and long-lasting calorie burn.

2. Builds Strength + Power at the Same Time

This isn’t just cardio. You’re lifting, jumping, pushing, pulling, and bracing your core throughout the session.
Power HIIT enhances:

• Explosive power
• Strength endurance
• Functional performance

3. Time-Efficient

Even though this workout is 45 minutes, it’s still far more time-efficient than doing separate cardio and strength sessions. You get both in one intensive session.

4. Improves Cardiovascular Conditioning

The continuous elevation and drop of your heart rate enhances aerobic and anaerobic capacity—making you fitter overall.

5. Total Body Training

Every Power HIIT workout hits:

• Upper body
• Lower body
• Core
• Cardio conditioning

It’s ideal if your goal is overall fitness and body recomposition.

6. Works for All Fitness Levels

You can scale every movement with:

• Dumbbell weight variations
• Lower-impact options
• Adjusted interval times
• Modified plyometrics

How the 45-Minute Full Body Power HIIT Workout Is Structured

This 45-minute Power HIIT routine includes:

Warm-Up: 5 minutes
Block 1: Full Body Strength Power — 10 minutes
Block 2: Plyometric & Agility HIIT — 10 minutes
Block 3: Strength Conditioning Circuit — 10 minutes
Core Power Finisher — 5 minutes
Cool Down — 5 minutes

Each block balances intensity, power, conditioning, and total-body training.

The 45-Minute Full Body Power HIIT Workout

5-MINUTE WARM-UP

Goal: Prime the joints, activate the muscles, and elevate heart rate.

Warm-Up Flow

• 30 sec March or jog in place
• 30 sec Arm circles (forward/backward)
• 45 sec Hip openers + bodyweight squats
• 45 sec Shoulder tap plank
• 1 min Alternating reverse lunge to knee drive
• 1 min Light lateral shuffle or brisk walk

Block 1: Full-Body Strength Power (10 Minutes)

Format: 40 seconds work, 20 seconds rest × 5 movements. Repeat twice.

These exercises build explosive strength while keeping the heart rate high.

1. Dumbbell Squat Thruster Power HIIT Workout

A full-body power staple—legs, glutes, shoulders, and core.

How to do it:
Squat deep → explode upward → press dumbbells overhead.

Benefits: Full-body power, calorie burn, strength endurance.

2. Kettlebell Swing or Dumbbell Swing

Targets hips, glutes, core, and posterior chain.

How to do it:
Drive the weight forward using hip thrust—not arms.

Benefits: Explosive hip power, cardio burn.

3. Renegade Row to Push-Up Power HIIT Workout

Upper body, core, back, and shoulders.

How to do it:
Push-up → row each dumbbell → repeat.

Benefits: Combines push and pull strength + core stability.

4. Reverse Lunge to Dumbbell Curl Press

Legs + arms + overhead power.

How to do it:
Reverse lunge → bicep curl → overhead press.

Benefits: Multi-joint movement that boosts muscle activation.

5. Plank Pull-Through

Core + shoulders + stability.

How to do it:
From a plank, pull a dumbbell across your body, alternating sides.

Benefits: Anti-rotation core strength and control.

Repeat Block 1 twice (10 minutes total).

Block 2: Plyometric & Agility Power HIIT Workout (10 Minutes)

Format: 30 seconds on, 15 seconds rest × 6 moves. Repeat twice.

This is where intensity spikes and athletic power is built.

1. Lateral Bounds

Explosive side-to-side power.

Benefits: Agility, lower body explosiveness, balance.

2. Jump Squats or Low-Impact Squat Reach

Choose your impact level.

Benefits: Powerful legs, cardio intensity.

3. Mountain Climbers (Fast) Power HIIT Workout

Core + cardio.

Benefits: Torches calories and strengthens the entire trunk.

4. Plyo Lunges (or Alternating Step-Back Lunges)

High-energy unilateral power training.

Benefits: Strength, endurance, coordination.

5. High Knees Sprint Power HIIT Workout

Cardio peak interval.

Benefits: Heart rate spike, conditioning.

6. Burpee with Power Jump

Advanced option: add a tuck jump
Beginner: step back burpee

Benefits: Full-body metabolic powerhouse.

Repeat Block 2 twice (10 minutes total).

Block 3: Strength Conditioning Circuit (10 Minutes)

Format: 45 seconds on, 15 seconds rest × 5 movements.

Focus: high-rep strength, moderate weights, constant movement.

1. Dumbbell Deadlift to Upright Row

Posterior chain + upper body.

2. Push-Up to Shoulder Tap Power HIIT Workout

Chest, core, shoulders.

3. Dumbbell Reverse Lunge to Front Raise

Lower body + core + shoulders.

4. Dumbbell Bent Over Row Power HIIT Workout

Back + arms.

5. Sumo Squat Pulse to Stand

Glutes + inner thighs + legs.

Complete the 5-move circuit twice for 10 minutes.

5-Minute Core Power Finisher

Finish strong with a fast, powerful core blast.

Perform each for 45 seconds, 15 seconds rest:

1. Hollow Hold
2. Russian Twist (weighted optional)
3. Plank Jacks
4. Dead Bug
5. Straight-Leg Sit-Up

Cool Down & Stretch (5 Minutes)

Hold each for 20–30 seconds:

• Standing quad stretch
• Hamstring stretch
• Chest opener
• Overhead tricep stretch
• Child’s pose
• Hip flexor stretch

Tips for Getting the Most Out of a 45-Minute Power HIIT Workout

1. Use Challenging Weights

You should feel fatigued by the final few reps.
Moderate-to-heavy dumbbells are ideal.

2. Prioritize Form Over Speed

Power comes from control—not rushing.

3. Recover Between Blocks

Sip water. Breathe. Stay ready to push hard each round.

4. Warm Up Properly

Your power output skyrockets when your muscles are activated.

5. Track Your Progress

Increase:

• Weight
• Reps
• Intensity
• Control
• Range of motion

Small progressions = massive improvements over time.

Who Is This 45-Minute Full Body Power HIIT Workout For?

Women wanting a complete full-body training session
Anyone short on time but wanting maximal impact
Those looking to burn fat while gaining strength
Intermediate to advanced exercisers
Beginners who can modify movements
People wanting a combination of strength, cardio, and power

Because it trains your entire body and incorporates explosive and strength-based intervals, it’s ideal for body recomposition, conditioning, and functional fitness.

How Often Should You Do Power HIIT Workout?

For best results:

• 2–3 times per week, with rest or lighter workouts in between.
• Combine with strength training, mobility, and low-intensity recovery days.

Why 45-Minute Power HIIT Workout Works

A 45-minute full body Power HIIT workout gives you:

Maximum calorie burn
Explosive strength
Powerful full-body conditioning
Metabolic boost
Efficiency
Fun, fast-paced training

This routine challenges every muscle group, keeps your heart rate elevated, and pushes you to perform at your highest level. Whether you’re building strength, looking to lose weight, or improving conditioning, Power HIIT delivers results quickly and effectively.

If you enjoyed this 45-minute full-body power HIIT workout, you’ll also love how we build strength with our other routines—check out our 30-Minute Full Body Dumbbell Workout Plan for efficient training when you’re short on time, dive into the 4-Week Fat-Burning Superset Workout Plan to push your conditioning even further, explore a sample 35-Minute Full Body Dumbbell Workout for strength-focused sessions, don’t miss our 30-Day Resistance Band Workout Plan if you want to work bodyweight + bands at home, and finally check out the 30-Minute Kettlebell Compound Lift Workout Program for full-body power training with kettlebells.