Full Body HIIT Workout (40 Minutes) for Strength and Cardio

High-Intensity Interval Training (HIIT) is one of the most effective ways to maximize calorie burn, build lean muscle, and improve cardiovascular endurance in a short amount of time. If you’re looking for a complete 40-minute full-body HIIT workout, this guide will provide you with everything you need—from warm-ups and circuits to cooldowns and recovery tips. Whether you’re a beginner or a seasoned fitness enthusiast, this plan is adaptable to all levels.

Build Strength & Burn Fat With 40-Minute Full Body HIIT Workout

HIIT stands for High-Intensity Interval Training, which involves alternating short bursts of intense exercise with periods of rest or low-intensity movement. Unlike traditional steady-state cardio, HIIT keeps your heart rate elevated, forcing your body to burn more calories both during and after the workout through a process known as Excess Post-Exercise Oxygen Consumption (EPOC).

Benefits of a 40-Minute Full-Body HIIT Workout

• Maximized calorie burn in less time
• Increased metabolic rate for hours post-exercise
• Full-body muscle engagement—legs, arms, core, chest, and back
• Improved endurance and cardiovascular health
• No equipment required (though dumbbells or kettlebells can be added)
• Scalable intensity for beginners and advanced athletes

Structure of the 40 Minute Full Body HIIT Workout

To create balance and effectiveness, this workout is structured as follows:

• Warm-Up: 5 minutes
• Circuit 1 (Strength & Power): 10 minutes
• Circuit 2 (Cardio & Plyometrics): 10 minutes
• Circuit 3 (Core & Stability): 10 minutes
• Cooldown & Stretching: 5 minutes

Each circuit includes 4 exercises performed in intervals (40 seconds work / 20 seconds rest). Complete all exercises in sequence, rest 1 minute, and repeat.

5-Minute Warm-Up (Prepare Your Body)

Before diving into high-intensity work, spend 5 minutes warming up to increase blood flow, loosen joints, and prevent injury.

Warm-Up Routine

1. Jumping Jacks – 1 minute
2. Arm Circles & Shoulder Rolls – 1 minute
3. High Knees – 1 minute
4. Bodyweight Squats – 1 minute
5. Dynamic Lunges with Twist – 1 minute

This prepares your body for the explosive movements ahead.

Circuit 1: Strength & Power (10 Minutes) 40 Minute Full Body HIIT Workout

This first circuit focuses on building strength and power in your upper and lower body while keeping your heart rate elevated.

Exercises

1. Push-Ups (Chest & Triceps)
   • Perform traditional or modified push-ups for 40 seconds.
   • Works chest, shoulders, and triceps.
2. Jump Squats (Legs & Glutes)
   • Lower into a squat, explode upward, and land softly.
   • Builds explosive leg power and burns calories.
3. Dumbbell Deadlifts (Hamstrings & Back)(optional with weights)
   • Keep your back straight, hinge at hips, and lift with control.
   • Strengthens posterior chain muscles.
4. Burpees (Full Body)
   • Drop into a push-up, explode upward, and jump high.
   • Intense calorie burner and endurance booster.

Repeat twice with a 1-minute break after the first round.

Circuit 2: Cardio & Plyometrics (10 Minutes) 40 Minute Full Body HIIT Workout

Now it’s time to push your cardiovascular system and ignite fat burning with plyometric moves.

Exercises

1. Mountain Climbers (Core & Cardio)
   • Drive knees toward chest in a plank position.
   • Engages abs, shoulders, and elevates heart rate.
2. Lateral Skater Jumps (Legs & Balance)
   • Jump side to side like a speed skater.
   • Builds explosive leg power and stability.
3. High Knees (Cardio)
   • Run in place with knees lifted to hip height.
   • Great for core activation and endurance.
4. Plank Jacks (Core & Shoulders)
   • In plank position, jump legs apart and back together.
   • Strengthens core while spiking heart rate.

Repeat twice, resting 1 minute after the first round.

Circuit 3: Core & Stability (10 Minutes) 40 Minute Full Body HIIT Workout

The final working circuit targets the core muscles and overall stability, improving posture and balance.

Exercises

1. Bicycle Crunches (Obliques & Abs)
   • Alternate elbow-to-knee in a controlled pedaling motion.
   • Engages entire abdominal wall.
2. Russian Twists (Obliques)(with or without weight)
   • Sit, lean back slightly, rotate torso side to side.
   • Builds rotational strength.
3. Plank with Shoulder Taps (Core & Arms)
   • In plank, lift one hand and tap the opposite shoulder.
   • Improves stability and reduces core imbalances.
4. Glute Bridge Hold (Glutes & Hamstrings)
   • Lift hips, squeeze glutes, and hold for 40 seconds.
   • Strengthens posterior chain and core.

Repeat twice, resting 1 minute after the first round.

5-Minute Cooldown & Stretching

Cooling down is essential to promote recovery and flexibility. Spend 5 minutes stretching major muscle groups.

Cooldown Routine

1. Child’s Pose (Back Stretch) – 1 minute
2. Hamstring Stretch (Legs) – 1 minute per side
3. Chest Opener Stretch – 1 minute
4. Seated Forward Fold (Hamstrings & Lower Back) – 1 minute

Tips to Maximize Your 40 Minute Full Body HIIT Workout

• Maintain Proper Form: Prioritize quality over speed.
• Adjust Intensity: Beginners can shorten work intervals to 30 seconds.
• Track Progress: Increase work intervals or add resistance as you improve.
• Stay Hydrated: Drink water before, during, and after.
• Use Music or Timer Apps: Helps keep motivation and structure.

Calories Burned in a 40 Minute Full Body HIIT Workout Session

On average, a 40-minute full-body HIIT workout burns between 400–600 calories, depending on intensity, body weight, and effort. Compared to steady-state cardio, HIIT continues burning calories even after the session ends due to afterburn effect (EPOC).

Who Should Do This 40 Minute Full Body HIIT Workout

This workout is suitable for:

• Beginners (with modified versions of each move)
• Intermediate & Advanced athletes (by adding weights or increasing interval times)
• Busy professionals looking for efficient fat-burning workouts
• People at home with minimal or no equipment

Safety Considerations For Full Body HIIT Workout

• Warm up properly before starting.
• Modify exercises if you have joint issues (replace jump squats with regular squats).
• Consult a doctor if you have medical conditions before starting HIIT.
• Stop immediately if you feel dizziness or pain.

Sample Weekly Schedule with the 40-Minute Full-Body HIIT Workout

To see maximum results, combine this workout with strength training, mobility, and rest.

• Monday: 40-Minute Full-Body HIIT Workout
• Tuesday: Strength Training (Upper Body)
• Wednesday: Rest or Active Recovery (Yoga, Walking)
• Thursday: 40-Minute Full-Body HIIT Workout
• Friday: Strength Training (Lower Body)
• Saturday: Cardio or Sports Activity
• Sunday: Rest & Stretching

A 40-minute full-body HIIT workout is one of the most efficient and effective ways to torch fat, build strength, and improve endurance. By combining strength, cardio, and core training into one session, you’ll experience the benefits of total-body conditioning in less time. The best part? You don’t need fancy equipment—just your bodyweight and dedication.

Commit to this workout plan 2–3 times per week, fuel your body with nutritious foods, and you’ll see noticeable improvements in strength, energy, and body composition.

Ready to transform your fitness? Try this 40-minute full-body HIIT workout today and share your progress! For more workout guides and healthy tips, explore our full library of HIIT routines and fitness plans.

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