35 Minute Full Body HIIT Workout with Weights for Fat Burn

If you want to burn calories, build strength, and improve cardiovascular fitness in a short time, a 35-minute full body HIIT workout plan with weights is the perfect solution. HIIT, or High-Intensity Interval Training, combines short bursts of intense exercise with brief rest periods. Adding weights increases resistance, helping you gain lean muscle while accelerating fat loss.

Unlike traditional steady-state cardio, HIIT keeps your heart rate elevated and boosts your metabolism for hours after the workout. This effect, known as EPOC (Excess Post-Exercise Oxygen Consumption), helps you continue burning calories long after you’ve finished training.

Benefits of a Full Body HIIT Workout Plan With Weights

1. Maximized Calorie Burn in Less Time

Because HIIT alternates between high-intensity bursts and rest, you burn more calories in 35 minutes than you would in a steady workout of the same length.

2. Builds Muscle While Burning Fat

Adding dumbbells, kettlebells, or barbells to your HIIT session increases resistance, stimulating muscle growth while targeting fat stores.

3. Improves Strength and Endurance

A weighted HIIT workout challenges your muscles and cardiovascular system at the same time, improving overall fitness and stamina.

4. Time-Efficient

With just 35 minutes, you can work your entire body without spending hours in the gym.

5. Boosts Metabolism

The high-intensity format increases your afterburn effect, meaning your body continues burning calories post-workout.

Equipment Needed for This 35-Minute HIIT Workout Plan With Weights

• Dumbbells (medium to heavy)
• Kettlebell (optional)
• Barbell (optional, can use dumbbells instead)
• Mat for floor exercises
• Timer or HIIT app
• Water bottle and towel

Structure of the 35-Minute Full Body HIIT Workout with Weights

• Total Time: 35 minutes
• Format: 40 seconds work, 20 seconds rest per exercise
• Rounds: 3 full circuits
• Rest Between Rounds: 90 seconds

Circuit Breakdown:

1. Lower Body Strength
2. Upper Body Power
3. Core & Stability
4. Explosive Cardio
5. Full-Body Combo Move

Warm-Up (5 Minutes)

Before diving into high-intensity training, you need to prime your muscles and joints for the workout.

Warm-Up Routine

• Jumping jacks – 1 min
• Bodyweight squats – 1 min
• Arm circles – 30 sec each direction
• High knees – 1 min
• Dynamic lunges with torso twist – 1 min

The 35-Minute Full Body HIIT Workout Plan with Weights

Each exercise is performed for 40 seconds, followed by 20 seconds rest. After completing all five exercises in a circuit, rest for 90 seconds, then repeat for a total of three rounds.

Circuit 1 – Lower Body Power

1. Dumbbell Squat to Press

• Muscles Worked: Quads, glutes, shoulders, core
• How to Do It: Hold dumbbells at shoulder height, squat down, then press overhead as you stand.
• Tip: Keep your chest up and engage your core for stability.

2. Reverse Lunge with Bicep Curl

• Muscles Worked: Glutes, hamstrings, quads, biceps
• How to Do It: Step back into a lunge and curl the dumbbells simultaneously. Alternate legs each rep.
• Tip: Avoid leaning forward; keep your torso upright.

3. Kettlebell Deadlift

• Muscles Worked: Hamstrings, glutes, lower back
• How to Do It: Hold a kettlebell or dumbbell with both hands, hinge at the hips, lower the weight to mid-shin, and return to standing.
• Tip: Keep a flat back and drive through your heels.

Circuit 2 – Upper Body Strength HIIT Workout Plan With Weights

4. Dumbbell Push Press

• Muscles Worked: Shoulders, triceps, upper chest
• How to Do It: Slightly bend your knees, then press the dumbbells overhead explosively.
• Tip: Use controlled movements to protect your shoulders.

5. Bent-Over Row

• Muscles Worked: Lats, traps, rhomboids, biceps
• How to Do It: Hinge forward at the hips, pull dumbbells toward your waist, squeeze shoulder blades.
• Tip: Avoid rounding your back.

6. Renegade Row

• Muscles Worked: Core, lats, triceps, shoulders
• How to Do It: In a push-up position holding dumbbells, row one weight toward your ribcage at a time.
• Tip: Keep hips stable and avoid rotating your torso.

Circuit 3 – Core & Stability HIIT Workout Plan With Weights

7. Russian Twist with Dumbbell

• Muscles Worked: Obliques, rectus abdominis
• How to Do It: Sit on the floor, hold a dumbbell with both hands, twist side to side.
• Tip: Keep your core engaged and avoid leaning too far back.

8. Weighted Plank Drag

• Muscles Worked: Core, shoulders, lats
• How to Do It: In a plank position, drag a dumbbell from one side to the other using one hand at a time.
• Tip: Keep hips low and stable.

9. Dumbbell Sit-to-Stand Press

• Muscles Worked: Core, shoulders, glutes
• How to Do It: Sit on the floor with a dumbbell, stand up without using your hands, then press the dumbbell overhead.
• Tip: Focus on using your legs and core.

Circuit 4 – Explosive Cardio HIIT Workout Plan With Weights

10. Dumbbell Thrusters

• Muscles Worked: Quads, glutes, shoulders, triceps
• How to Do It: Squat down with dumbbells at your shoulders, then press overhead explosively.
• Tip: Drive through your legs for power.

11. Kettlebell Swings

• Muscles Worked: Glutes, hamstrings, core, shoulders
• How to Do It: Swing the kettlebell from between your legs to chest height using hip thrusts.
• Tip: Keep your back straight and core engaged.

12. Burpee to Deadlift

• Muscles Worked: Full body
• How to Do It: Perform a burpee, then lift dumbbells into a deadlift position.
• Tip: Move quickly but maintain proper form.

Circuit 5 – Full-Body Combo HIIT Workout Plan With Weights

13. Dumbbell Clean and Press

• Muscles Worked: Legs, shoulders, traps, biceps, triceps
• How to Do It: Lift dumbbells from the floor to shoulder height (clean), then press overhead.
• Tip: Keep movements fluid and controlled.

14. Squat Curl Press

• Muscles Worked: Quads, biceps, shoulders, core
• How to Do It: Perform a squat, curl the dumbbells, then press overhead.
• Tip: Engage your core during all phases.

15. Man Makers

• Muscles Worked: Chest, back, shoulders, core, legs
• How to Do It: Push-up, row each dumbbell, jump feet forward, and press overhead.
• Tip: This is a high-intensity move—pace yourself.

Cool-Down (5 Minutes)

Finishing your workout with a cool-down helps reduce muscle soreness and bring your heart rate back to normal.

Cool-Down Stretches

• Forward fold stretch – 1 min
• Quad stretch (each leg) – 30 sec
• Shoulder stretch – 30 sec each arm
• Seated hamstring stretch – 1 min
• Cat-cow stretch – 1 min

Pro Tips for Success With HIIT Workout Plan With Weights

1. Choose the Right Weight

Pick a weight heavy enough to challenge you but still allow you to maintain good form for 40 seconds.

2. Focus on Form Over Speed

Proper form prevents injuries and ensures you’re working the right muscles.

3. Adjust Rest Times if Needed

If you’re a beginner, extend rest to 30 seconds between exercises.

4. Stay Consistent

Perform this workout 3–4 times per week for best results.

5. Track Your Progress

Gradually increase weights or reduce rest times to keep challenging yourself.

Sample Weekly HIIT Workout Plan With Weights Schedule

• Monday: 35-Minute Full Body HIIT with Weights
• Tuesday: Active recovery (walking, yoga)
• Wednesday: 35-Minute Full Body HIIT with Weights
• Thursday: Rest
• Friday: 35-Minute Full Body HIIT with Weights
• Saturday: Light cardio or mobility work
• Sunday: Rest

A 35-minute full body HIIT workout plan with weights is one of the most effective ways to get fit fast. By combining resistance training with high-intensity intervals, you can burn fat, build muscle, and improve cardiovascular health all at once. Whether you’re training at home or in the gym, this workout delivers maximum results in minimal time.

Commit to this plan, stay consistent, and you’ll notice improvements in your strength, endurance, and body composition in just a few weeks.

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