Best 45-Minute Full Body HIIT Workout for Fat Loss and Endurance

High-Intensity Interval Training (HIIT) has become one of the most effective and time-efficient ways to improve fitness, torch calories, and sculpt lean muscle. A 45-minute full-body HIIT workout combines cardio bursts with strength training to target all major muscle groups while keeping your heart rate elevated.

In this guide, you’ll discover everything you need to know about this workout: its benefits, structure, warm-up, detailed exercise breakdown, and recovery tips. Whether you’re training at home or in the gym, this plan can help you maximize your results.

Why Choose a 45-Minute Full Body HIIT Workout?

Time-Efficient Training

With busy schedules, many people struggle to fit in workouts. A 45-minute HIIT session delivers the intensity and efficiency of longer workouts by alternating between short bursts of high effort and brief recovery periods.

Burns Calories Long After the Workout

HIIT workouts create the afterburn effect (EPOC – Excess Post-Exercise Oxygen Consumption), meaning your body continues burning calories for hours after training.

Builds Strength and Endurance

Unlike traditional cardio, a full-body HIIT workout incorporates strength-based moves such as squats, push-ups, and rows. This combination improves both muscular endurance and cardiovascular capacity.

Adaptable for All Fitness Levels

You can modify HIIT workouts to match your fitness level by adjusting the work-to-rest ratio, intensity, and exercise selection.

Structure of the 45-Minute Full Body HIIT Workout

This routine follows a simple format:

• Warm-Up: 5 minutes
• Workout: 35 minutes of HIIT (work/rest cycles)
• Cool-Down: 5 minutes

The workout uses five circuits, each targeting different muscle groups. You’ll perform each circuit for about 7 minutes, with 40 seconds of work and 20 seconds of rest for each exercise.

Warm-Up (5 Minutes)

Warming up preps your body for intense activity, increases mobility, and reduces injury risk.

Warm-Up Flow for 45 Minute HIIT Workout

1. Jumping Jacks – 1 minute
2. Arm Circles + Shoulder Rolls – 1 minute
3. Bodyweight Squats – 1 minute
4. Hip Circles + Lunges – 1 minute
5. High Knees or Light Jog in Place – 1 minute

Circuit 1: Lower Body Power (7 Minutes)

Your legs and glutes are the largest muscles in the body, making them calorie-burning machines.

Exercises for 45 Minute HIIT Workout

• Jump Squats – Builds explosive power and works quads, hamstrings, and glutes.
• Reverse Lunges with Knee Drive – Improves balance and unilateral strength.
• Glute Bridge March – Strengthens glutes and core stability.
• Lateral Skater Jumps – Adds agility and cardio.

Circuit 2: Upper Body Strength (7 Minutes)

Target chest, back, shoulders, and arms with bodyweight and weighted movements.

Exercises

• Push-Ups (or Knee Push-Ups) – Classic chest, triceps, and core strength builder.
• Renegade Rows (with or without dumbbells) – Works back, biceps, and stability.
• Shoulder Tap Planks – Engages shoulders and core.
• Burpee with Push-Up – Combines strength and cardio into one powerhouse move.

Circuit 3: Core and Stability (7 Minutes) 45 Minute HIIT Workout

A strong core improves posture, balance, and performance in all movements.

Exercises

• Mountain Climbers – High-intensity ab and cardio move.
• Russian Twists (bodyweight or with weight) – Targets obliques and rotational strength.
• Plank to Forearm Plank – Builds endurance and total core stability.
• Bicycle Crunches – Engages abs and hip flexors dynamically.

Circuit 4: Cardio Conditioning (7 Minutes)

This round will keep your heart rate up and enhance endurance.

Exercises

• High Knees – Boosts speed and agility.
• Jump Rope (real or simulated) – Elevates cardio intensity.
• Burpees – Total body calorie burner.
• Sprint in Place or Treadmill Sprints – Pushes cardiovascular limits.

Circuit 5: Full Body Combination (7 Minutes)

End strong with compound moves that challenge strength and stamina.

45 Minute HIIT Workout Exercises

• Squat to Press (with dumbbells or bodyweight reach) – Total body power.
• Plank Jacks – Core plus cardio burn.
• Lunge Jumps – Plyometric lower-body power.
• Push-Up to Side Plank – Upper body and oblique strength.

Cool-Down and Stretching (5 Minutes)

A proper cool-down helps reduce muscle soreness and improve flexibility.

Cool-Down Flow

1. Forward Fold Stretch – 1 minute
2. Seated Butterfly Stretch – 1 minute
3. Cat-Cow Pose – 1 minute
4. Child’s Pose – 1 minute
5. Chest Opener Stretch – 1 minute

Tips for Success with Full Body 45 Minute HIIT Workout

Prioritize Form Over Speed

Rushing can lead to poor form and injury. Always focus on controlled movements.

Use Progressive Overload

To keep progressing, increase intensity by:

• Adding weights
• Increasing work time
• Reducing rest time

Listen to Your Body

HIIT is intense, so rest when needed and scale exercises according to your ability.

Stay Hydrated and Fueled

Drink water before, during, and after the workout. A balanced pre-workout snack can help sustain energy.

Sample 45 Minute HIIT Workout Weekly Schedule

Here’s how you can incorporate this 45-minute HIIT workout into your training plan:

• Day 1: Full Body HIIT
• Day 2: Active Recovery (yoga, walking, or light stretching)
• Day 3: Full Body HIIT
• Day 4: Strength Training (optional)
• Day 5: Full Body HIIT
• Day 6: Cardio or Sport
• Day 7: Rest

Benefits You’ll Notice After a Few Weeks after 45 Minute HIIT Workout

• Increased stamina – Improved cardiovascular fitness.
• Leaner physique – High-calorie burn leads to fat loss.
• Stronger muscles – Strength-building moves develop tone and power.
• Better confidence – Consistency fuels physical and mental strength.

A 45-minute full-body HIIT workout is the perfect blend of efficiency and intensity. It challenges every muscle group, keeps your heart rate high, and delivers results in less time. Whether your goal is fat loss, strength, or endurance, this routine will help you achieve it.

Stay consistent, push your limits, and celebrate progress every week—you’ll soon see why HIIT remains one of the most popular workout methods worldwide.

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