35 Minute Full Body HIIT Cardio and Strength Workout

High-Intensity Interval Training (HIIT) has become one of the most effective ways to burn calories, build muscle, and improve cardiovascular endurance in a short amount of time. When you combine HIIT with full-body cardio and strength training, you get the ultimate workout that pushes your body to its limits while still being manageable within a busy schedule. This 35-minute full-body HIIT cardio strength training workout is designed to challenge your muscles, skyrocket your heart rate, and maximize fat burn.

Whether your goal is weight loss, muscle toning, or improving overall fitness, this workout delivers powerful results without requiring hours in the gym.

Why Choose a 35-Minute Full-Body HIIT Cardio Strength Training Workout?

A 35-minute workout is long enough to be effective but short enough to fit into any schedule. With the right structure, you can combine strength moves that build muscle with cardio bursts that torch calories and improve endurance.

Here’s why this type of workout is so effective:

• Efficient calorie burn – HIIT can burn more calories in 35 minutes than a traditional steady-state workout of the same duration.
• Builds lean muscle – Strength training movements target all major muscle groups to tone and strengthen your body.
• Boosts metabolism – The afterburn effect (EPOC) keeps your metabolism elevated for hours after the workout.
• Improves endurance – Cardio intervals enhance heart and lung capacity while increasing stamina.
• Time-friendly – You get a complete workout without spending hours at the gym.

Equipment You’ll Need For HIIT Cardio Strength Training

While you can adapt this workout to bodyweight-only, using equipment can make it more effective. For best results, gather:

• Dumbbells or kettlebells (light to medium weight)
• Resistance bands (optional for added tension)
• Exercise mat
• Timer or stopwatch
• Water bottle for hydration

How This 35-Minute Full-Body HIIT Cardio Strength Training Works

The workout is broken into four main sections:

1. Dynamic Warm-Up – Prepares muscles, joints, and heart for intense exercise.
2. HIIT Strength Training Circuit – Combines compound lifts and functional strength moves.
3. Cardio Blast Intervals – Short bursts of high-intensity cardio to elevate heart rate.
4. Core & Cool Down – Strengthens the abs and restores the body.

Each exercise will be performed for 40 seconds of work, followed by 20 seconds of rest. Complete all moves in a circuit format, rest for 1 minute between rounds, and repeat for 3–4 total rounds depending on your fitness level.

Section 1: Dynamic Warm-Up (5 Minutes)

A proper warm-up primes your body for performance and reduces injury risk. Spend 5 minutes on these moves:

• Jumping Jacks – 1 minute
• Bodyweight Squats – 1 minute
• High Knees – 1 minute
• Arm Circles & Shoulder Rolls – 1 minute
• Hip Openers & Lunges – 1 minute

Section 2: Full-Body HIIT Cardio Strength Training Circuit (20 Minutes)

These strength-focused moves are designed to hit all major muscle groups. Use moderate weights that challenge you but still allow proper form.

Round 1: Upper & Lower Body Strength

1. Dumbbell Squat to Press (Thrusters)

• Stand with feet shoulder-width apart holding dumbbells at shoulder level.
• Lower into a squat, then drive up and press weights overhead.
• Works: Quads, glutes, shoulders, triceps.

2. Bent-Over Dumbbell Rows

• Hold dumbbells, hinge at hips, keep back flat.
• Pull weights toward ribcage, squeezing shoulder blades.
• Works: Lats, rhomboids, biceps.

3. Reverse Lunges with Bicep Curl

• Step back into a lunge, curl weights as you return to standing.
• Works: Quads, hamstrings, glutes, biceps.

Round 2: Lower Body & Core Power HIIT Cardio Strength Training

4. Deadlifts

• With dumbbells in front of thighs, hinge at hips and lower weights down the legs.
• Engage glutes and hamstrings to return to standing.
• Works: Hamstrings, glutes, lower back.

5. Push-Ups to Shoulder Tap

• Perform a push-up, then tap each shoulder with the opposite hand.
• Works: Chest, triceps, shoulders, core.

6. Side-to-Side Squat Jumps

• Squat down, then jump laterally to the other side.
• Works: Legs, glutes, calves, explosive power.

Section 3: Cardio Blast Intervals (5 Minutes)

These high-intensity cardio moves will elevate your heart rate and burn calories fast. Perform each move for 40 seconds with 20 seconds rest.

1. Burpees – Full-body calorie burner.
2. Mountain Climbers – Core and cardio challenge.
3. Jump Rope (or simulated) – Improves coordination and burns fat.

Section 4: Core Finisher & Cool Down (5 Minutes)

The final phase targets your abs and helps your body transition into recovery.

Core Moves:

• Russian Twists – 1 minute
• Plank with Alternating Leg Lifts – 1 minute
• Bicycle Crunches – 1 minute

Cool Down:

• Seated Forward Fold – 30 seconds
• Child’s Pose – 30 seconds
• Cat-Cow Stretch – 1 minute
• Hip Flexor Stretch – 1 minute

Benefits of This 35-Minute Full-Body HIIT Cardio Strength Training Workout

1. Burns fat quickly – The combination of strength and cardio increases calorie burn during and after your workout.
2. Improves functional strength – Compound movements mimic real-life activities.
3. Boosts cardiovascular health – Short bursts of cardio enhance heart health.
4. Enhances endurance and stamina – Builds both aerobic and anaerobic capacity.
5. Saves time – Delivers results in just over half an hour.

Tips for Maximizing Your HIIT Cardio Strength Training Results

• Push hard during work intervals – Give maximum effort during each set.
• Choose weights wisely – They should be heavy enough to challenge you but not compromise form.
• Track your progress – Record reps, weights, and rest times to improve over time.
• Fuel your body – Eat a balanced meal with protein and carbs post-workout.
• Stay consistent – Aim for 3–4 sessions per week for optimal results.

Sample Weekly Schedule

Here’s how you can incorporate this workout into a balanced training plan:

• Monday: 35-Minute Full-Body HIIT Cardio Strength Training
• Tuesday: Active recovery (walking, yoga, or stretching)
• Wednesday: 35-Minute Full-Body HIIT Cardio Strength Training
• Thursday: Rest or light cardio
• Friday: 35-Minute Full-Body HIIT Cardio Strength Training
• Saturday: Outdoor activity or mobility work
• Sunday: Rest

This 35-minute full-body HIIT cardio strength training workout is perfect for anyone looking to get stronger, leaner, and fitter without spending hours in the gym. It challenges your muscles, boosts your heart rate, and delivers results in minimal time. Whether you’re a beginner or an experienced lifter, you can adjust weights, modify exercises, and tailor intensity to your fitness level.

If you stay consistent, fuel your body properly, and recover well, you’ll notice improvements in strength, stamina, and body composition in just a few weeks.

Want more workout and video guide?
Follow us on Pinterest, Facebook, and Subscribe to our Newsletter and Stay tuned for FREE downloads of our App coming soon!