45 Minute Full Body HIIT Workout to Burn Fat and Build Strength

Are you looking for an intense and effective workout that can torch calories, build muscle, and elevate your cardiovascular endurance in less than an hour? Look no further than this 45-minute full body HIIT workout. Designed to engage every major muscle group and push your limits, this workout blends strength training and high-intensity cardio to help you reach your fitness goals faster.

Whether you’re exercising at home or in the gym, this comprehensive high-intensity interval training (HIIT) routine requires minimal equipment and delivers maximum results.

What Is a Full Body HIIT Workout?

A Full Body HIIT workout incorporates short bursts of intense exercise followed by brief periods of rest or active recovery. The goal is to raise your heart rate quickly and maintain it throughout the workout while challenging different muscle groups.

Benefits of Full Body HIIT Workouts

• Burns more calories in less time
• Boosts metabolism and enhances post-workout calorie burn (EPOC effect)
• Improves cardiovascular fitness
• Builds functional strength
• Increases endurance
• Can be done with or without equipment
• Time-efficient for busy lifestyles

Who Should Do This 45-Minute Full Body HIIT Workout?

This workout is suitable for:

• Men and women at an intermediate to advanced fitness level
• Individuals who want weight loss, fat burning, or body toning
• Those looking for a challenging, time-efficient workout
• People working out at home or in a gym

Pro Tip: Beginners can scale down the intensity by reducing work intervals and increasing rest.

What You’ll Need

Before diving in, prepare the following:

• Mat (for floor exercises)
• Dumbbells or kettlebell (optional for resistance)
• Timer or stopwatch
• Water bottle and towel

The 45-Minute Full Body HIIT Workout Plan

This workout is divided into 3 circuits with 5 exercises each, followed by a finisher round. Each move lasts 40 seconds on, with 20 seconds rest in between. After completing each circuit, take a 60-90 second rest before the next.

Structure Overview of Full Body HIIT Workout

• Warm-Up: 5 minutes
• Circuit 1 (Lower Body Focus): 12 minutes
• Circuit 2 (Upper Body Focus): 12 minutes
• Circuit 3 (Core + Cardio Focus): 12 minutes
• Finisher Round (Full Body Burnout): 4 minutes

5-Minute Dynamic Warm-Up Full Body HIIT Workout

Warming up helps prevent injury and primes your muscles for performance. Perform each for 1 minute:

1. Jumping jacks
2. Bodyweight squats
3. Arm circles (forward and backward)
4. Hip openers
5. Inchworms to push-up

Circuit 1: Lower Body Blast HIIT Workout

Focus: Quads, hamstrings, glutes, calves, cardio

Exercise	Duration
Jump Squats	40 sec work / 20 sec rest
Reverse Lunges (Alternating)	40 sec / 20 sec
Lateral Skater Jumps	40 sec / 20 sec
Dumbbell Sumo Squats	40 sec / 20 sec
Mountain Climbers	40 sec / 20 sec

Repeat the circuit 2 times. Rest 60-90 seconds after each round.

Modifications

• For beginners: Replace jump squats with bodyweight squats.
• No equipment? Do air squats or wall sits instead of sumo squats.

Circuit 2: Upper Body + Strength HIIT Workout

Focus: Chest, shoulders, back, arms, upper-body power

Exercise	Duration
Push-ups	40 sec / 20 sec
Bent-over Dumbbell Rows	40 sec / 20 sec
Plank Shoulder Taps	40 sec / 20 sec
Dumbbell Thrusters (Squat + Overhead Press)	40 sec / 20 sec
Burpees	40 sec / 20 sec

Repeat the circuit 2 times. Rest 60-90 seconds between rounds.

Modifications

• Drop to knees for push-ups if needed.
• Skip dumbbells and perform arm raises for shoulder work.

Circuit 3: Core & Cardio Combo Body HIIT Workout

Focus: Abs, obliques, balance, agility, endurance

Exercise	Duration
Russian Twists (with or without weight)	40 sec / 20 sec
Plank Jacks	40 sec / 20 sec
V-Ups	40 sec / 20 sec
Jump Rope (or simulated rope)	40 sec / 20 sec
High Knees	40 sec / 20 sec

Repeat the circuit 2 times. Rest 60 seconds between rounds.

Modifications

• Substitute V-ups with crunches if needed.
• March in place instead of high knees for a lower impact version.

Finisher Round: Tabata Burnout (4 Minutes) Body HIIT Workout

This intense finisher combines strength and cardio for a final metabolic spike. Perform each move in 20 seconds on, 10 seconds off for 2 rounds each.

1. Burpees
2. Air Squats
3. Push-Ups
4. Jumping Lunges

Total Time: 4 minutes

Cool Down and Stretch (5 Minutes) Full Body HIIT Workout

Cool down your body and prevent stiffness with these gentle stretches:

1. Child’s Pose
2. Seated Forward Fold
3. Quad Stretch (each leg)
4. Shoulder stretch
5. Cat-Cow Stretch

Hold each for 30–60 seconds.

Tips for Maximizing Your 45-Minute Full Body HIIT Workout

1. Stay Hydrated

Drink water before, during, and after your workout to maintain peak performance and prevent cramping.

2. Focus on Form

Quality over quantity. Engage your core, use full range of motion, and avoid rushing through reps.

3. Use a Timer

Set intervals to keep you accountable and focused. Apps like Tabata Timer or Interval Timer are useful tools.

4. Adjust Intensity

Beginners can start with 30-second intervals and longer rest periods, while advanced users can add weight or reduce rest.

5. Track Your Progress

Record reps, weight, or difficulty level to monitor improvements over time and stay motivated.

Benefits of a 45-Minute Full Body HIIT Workout

Incorporating a full body HIIT workout into your weekly routine can lead to a wide range of benefits:

Fat Loss and Muscle Gain

By targeting multiple muscle groups and raising your heart rate, HIIT burns fat while building lean muscle.

Boosts Metabolism

The afterburn effect (EPOC) from HIIT workouts increases calorie burn for hours after your session ends.

Time Efficiency

Get the same or better results in 45 minutes than you would in a traditional 90-minute gym session.

Cardiovascular and Mental Health

HIIT improves heart health, lowers blood pressure, and releases endorphins, improving mood and mental clarity.

How Often Should You Do Full Body HIIT Workout?

For best results, perform this 45-minute HIIT workout 2–4 times per week, ensuring you allow at least one full rest or active recovery day between sessions.

Weekly Example Schedule:

• Monday: 45-minute full body HIIT
• Tuesday: Light cardio or yoga
• Wednesday: Rest
• Thursday: 45-minute HIIT
• Friday: Strength training (split)
• Saturday: Optional HIIT or outdoor activity
• Sunday: Rest

Why You Should Try This 45-Minute Full Body HIIT Routine

If you’re short on time but want a challenging, calorie-blasting, muscle-sculpting workout, this 45-minute full body HIIT session is your best bet. It’s flexible, efficient, and incredibly effective. With consistent effort and the right nutrition, you’ll see noticeable improvements in both your aesthetic goals and overall health.

Whether you’re at home or in a gym, this workout helps you break plateaus, fight boredom, and maintain a healthy, active lifestyle.

Summary: 45-Minute HIIT Full Body Workout at a Glance

Phase	Time	Focus
Warm-Up	5 minutes	Mobility & activation
Circuit 1	12 minutes	Lower body
Circuit 2	12 minutes	Upper body
Circuit 3	12 minutes	Core & cardio
Finisher	4 minutes	Full-body burn
Cooldown	5 minutes	Recovery & flexibility

Ready to take your fitness to the next level? Try this 45-minute full body HIIT workout today and feel the burn from head to toe. Bookmark this routine, share it with a friend, and track your results weekly. Don’t forget to stretch and refuel post-workout!

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