Best 40 Minute Full Body HIIT Workouts to Burn Fat & Build Muscle

In the fast-paced world we live in, efficiency is everything—especially when it comes to fitness. A 40-minute HIIT full body workout provides the perfect balance between time and effectiveness. High-Intensity Interval Training (HIIT) combines short bursts of intense effort with periods of rest, resulting in increased calorie burn, muscle endurance, and cardiovascular health—all in under an hour.

Whether your goal is weight loss, muscle toning, or improved athletic performance, this full-body routine will challenge your limits and keep your heart rate elevated from start to finish. And the best part? You don’t need a gym—just a timer, some space, and your determination.

Benefits of a 40-Minute Full Body HIIT Workout

1. Burns Maximum Calories in Minimal Time

One of the primary advantages of HIIT is its afterburn effect—also known as excess post-exercise oxygen consumption (EPOC). Your body continues to burn calories even after the workout ends.

2. Builds Total Body Strength and Endurance

Because this HIIT workout targets upper body, lower body, and core, you’ll build functional strength while improving stamina and flexibility.

3. Boosts Heart Health and VO2 Max

HIIT training enhances cardiovascular fitness, helping your heart pump more efficiently and improving oxygen utilization.

4. No Equipment Necessary (Bodyweight or Optional Dumbbells)

This workout can be done using just your body weight, making it ideal for at-home training. If you want to level up, a pair of dumbbells or resistance bands can increase intensity.

The Structure of the 40-Minute Full Body HIIT Workout

This full-body HIIT workout follows a 4-round circuit format, each round lasting 10 minutes. Each round contains 4 exercises performed for 40 seconds on / 20 seconds off, repeated twice. Between each round, take a 60-second rest.

Total Workout Time:

• Warm-Up: 5 minutes
• Workout: 4 rounds x 10 minutes = 40 minutes
• Cool Down: 5 minutes
• Total: 50 minutes (Workout is 40 minutes, excluding warm-up and cooldown)

Warm-Up (5 Minutes) Full Body HIIT Workout

Warming up preps your muscles, increases your heart rate, and reduces injury risk. Spend 30–60 seconds on each move:

• Jumping jacks
• Arm circles
• Bodyweight squats
• Inchworms
• High knees
• Torso twists

Round 1: Lower Body Power and Speed Full Body HIIT Workout

This round focuses on your legs and glutes while getting your heart rate up.

1. Jump Squats

Explosive movement to activate quads, hamstrings, and glutes.
Tip: Land softly to protect your knees.

2. Reverse Lunges (Alternating Legs)

Targets glutes and stabilizers.
Use dumbbells for more resistance.

3. Sumo Squat to Calf Raise

Wide-stance squats followed by a heel lift to fire up inner thighs and calves.

4. Mountain Climbers

A cardio-core combo that elevates the heart rate while engaging the abs.

Repeat these four exercises twice with 40 seconds of work and 20 seconds rest each.

Round 2: Upper Body Strength and Cardio Burn Full Body HIIT Workout

This round develops your arms, chest, back, and shoulders, using bodyweight or dumbbells.

1. Push-Ups

Classic move for chest, triceps, and core.
Modify on knees if needed.

2. Renegade Rows (With or Without Dumbbells)

In plank position, alternate rowing each arm.
Keep hips square for core engagement.

3. Shoulder Taps

Great for shoulder stability and core strength.
Keep your torso still—no swaying!

4. Burpees

Full-body explosive cardio move that never fails to deliver results.

Repeat the sequence twice, resting 20 seconds between each.

Round 3: Core and Stability Challenge Full Body HIIT Workout

Time to focus on building a strong and defined core with these power-packed moves.

1. Russian Twists

Sit and twist side to side, touching the floor.
Hold a dumbbell or medicine ball for added resistance.

2. Plank Jacks

Plank position with legs jumping in and out.
A core-focused alternative to jumping jacks.

3. Bicycle Crunches

One of the most effective abs moves for obliques and lower abs.

4. Toe Touches (Legs Extended)

Lie on your back, reach for your toes.
Use slow and controlled movement.

Perform each exercise for 40 seconds, then rest for 20. Repeat once more.

Round 4: Full Body HIIT Explosion

This round combines strength, cardio, and agility for a final full-body blast.

1. Squat Thrust to Overhead Press (With Dumbbells)

Squat, thrust legs back into plank, jump in, and press dumbbells overhead.

2. Lateral Skater Hops

Side-to-side motion targets legs, glutes, and balance.

3. Plank to Push-Up

Start in forearm plank, push up to full plank, and alternate.

4. Jumping Lunges

A plyometric burner for quads, hamstrings, and cardiovascular endurance.

Repeat twice, and then take a moment to recover. You did it!

Cool Down and Stretch (5 Minutes)

After such an intense session, cooling down helps prevent soreness and lowers your heart rate gradually.

Suggested Cool Down Stretches:

• Standing forward fold (hamstrings)
• Downward dog (shoulders/calves)
• Cobra stretch (abs/lower back)
• Seated figure-4 stretch (glutes/hips)
• Child’s pose (relaxation)

Hold each stretch for 30–45 seconds.

Modifications for Beginners Full Body HIIT Workout

Don’t worry if you’re just starting. HIIT can be scaled for all fitness levels.

• Reduce work intervals to 30 seconds and increase rest to 30 seconds.
• Perform low-impact versions (e.g., step back instead of jump lunges).
• Use bodyweight only and skip dumbbells for now.
• Focus on form over speed—quality matters more than quantity.

Progressions for Advanced Athletes

For those wanting more challenge:

• Add weighted vests or resistance bands
• Reduce rest time to 10–15 seconds
• Incorporate compound movements (e.g., squat + curl + press)
• Increase speed or add reps

Sample Weekly Full Body HIIT Schedule with This Workout

This 40-minute full-body HIIT routine is ideal for 2–4 days per week, depending on your training plan. Here’s a weekly structure to get you started:

Day	Workout
Monday	40-Min Full Body HIIT
Tuesday	Active Recovery (Yoga or Walk)
Wednesday	Upper Body Strength or Pilates
Thursday	40-Min Full Body HIIT
Friday	Lower Body Strength or Core Focus
Saturday	Optional HIIT or Outdoor Cardio
Sunday	Rest and Recovery Stretching

Fueling and Hydration Tips For Full Body HIIT Workout

To get the most out of this workout, proper pre- and post-workout nutrition is essential.

Before Workout:

• Eat a light meal or snack 1–2 hours before (e.g., banana + peanut butter).
• Hydrate with at least 8–16 oz of water.

After Workout:

• Replenish with protein and complex carbs (e.g., protein shake and oatmeal).
• Continue to hydrate throughout the day.

Why You Should Try the 40-Minute HIIT Full Body Workout

If you’re short on time but determined to see results, this 40-minute HIIT full body workout is one of the most effective training methods available. It delivers powerful cardiovascular benefits, builds full-body strength, and maximizes fat burn—all while keeping things fun, fast-paced, and functional.

This workout is adaptable to every fitness level and can be done at home, in the gym, or even outdoors. By committing to just 40 minutes a few times a week, you’re investing in a stronger, leaner, and more energized version of yourself.

Ready to take on the challenge? Bookmark this 40-minute HIIT full-body workout and make it a staple in your weekly training schedule. Pair it with clean eating and adequate rest for maximum transformation. Share your progress, tag your friends, and let’s sweat it out together!

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