Full Body HIIT Workout in 35 Minutes for Maximum Burn

If you’re short on time but want maximum fat-burning results, a 35-minute full body HIIT workout is your ultimate solution. High-Intensity Interval Training (HIIT) has earned its reputation as one of the most efficient ways to burn fat, build lean muscle, and improve cardiovascular health — all in one session.

In this post, we break down a powerful 35-minute fat-burning HIIT workout that targets every major muscle group. Whether you’re training at home or in the gym, this routine will help you sweat, sculpt, and shred — fast.

Why Choose a 35 Minute Full Body Fat Burning HIIT Workout

The Power of HIIT for Fat Loss

High-Intensity Interval Training (HIIT) alternates between bursts of intense activity and short rest periods. This method ramps up your heart rate, torches calories during the session, and continues to burn fat hours after your workout ends — a phenomenon known as the afterburn effect (EPOC: Excess Post-Exercise Oxygen Consumption).

Benefits of a Full-Body Routine

A full-body HIIT workout ensures that you engage upper body, lower body, and core muscles within a single session. This not only saves time but also boosts total-body calorie expenditure and enhances functional strength.

Why 35 Minutes is the Sweet Spot

Thirty-five minutes is the perfect middle ground — not too short to be ineffective, not too long to cause burnout. You get the intensity of a shorter HIIT session while allowing for enough volume to hit all muscle groups.

35-Minute Full Body Fat Burning HIIT Workout Structure

This HIIT routine includes 3 circuits and a finisher, covering strength, cardio, and core. Each circuit contains 4 moves: perform each for 40 seconds of work, followed by 20 seconds of rest, then repeat the circuit twice. After each circuit, take a 60-second break.

Equipment Needed: Dumbbells (optional), a mat, timer, and water.

Warm-Up (5 Minutes)

Warming up is essential to prep your muscles, increase blood flow, and prevent injury. Spend 5 minutes performing:

• Jumping jacks – 1 minute
• Arm circles + shoulder rolls – 1 minute
• Bodyweight squats – 1 minute
• Inchworm walkouts – 1 minute
• High knees or jog in place – 1 minute

Now you’re ready to bring the heat!

Circuit 1: Strength and Power (10 Minutes) Full Body Fat Burning HIIT Workout

1. Jump Squat to Reverse Lunge

A killer lower-body move that elevates your heart rate.
Targets: Quads, glutes, hamstrings, calves

• Jump up explosively, land softly into a reverse lunge on each leg.
• Repeat, alternating legs.

2. Push-Up to Shoulder Tap

Combines upper-body strength and core stability.
Targets: Chest, triceps, shoulders, core

• Perform a push-up, then tap each shoulder at the top of the movement.
• Keep your core tight to prevent hip sway.

3. Dumbbell Thrusters (Squat to Overhead Press)

Great for metabolic conditioning and total-body strength.
Targets: Legs, shoulders, core

• Hold dumbbells at shoulder height.
• Squat down, then drive through your heels to press overhead.

4. Mountain Climbers

Classic HIIT cardio to spike your heart rate.
Targets: Core, shoulders, legs

• Drive knees toward your chest in a plank position.
• Move fast but maintain form.

Rest for 60 seconds, then repeat Circuit 1 once more.

Circuit 2: Core & Conditioning (10 Minutes) Full Body Fat Burning HIIT Workout

1. High Knees with Overhead Reach

Add arm movement to burn more calories.
Targets: Abs, shoulders, calves

• Run in place with high knees while reaching overhead with alternating arms.

2. Russian Twists

Twist to target the obliques. Use a dumbbell or bodyweight.
Targets: Obliques, transverse abdominis

• Sit on the floor, lean back, and twist side to side.
• Keep feet elevated for added challenge.

3. Dumbbell Deadlift to Upright Row

Works posterior chain and upper back.
Targets: Hamstrings, glutes, traps, shoulders

• Hinge at the hips to deadlift, then pull dumbbells to chest height with elbows out.

4. Plank Jacks

A core-blasting move with cardio effect.
Targets: Core, shoulders, legs

• In a forearm or high plank, jump your feet in and out like a jumping jack.

Rest for 60 seconds, then repeat Circuit 2.

Circuit 3: Burn & Build (10 Minutes) Full Body Fat Burning HIIT Workout

1. Burpees

The king of fat-burning HIIT moves.
Targets: Full body

• Squat, jump back into a plank, push-up, jump in, explode up.

2. Lateral Lunge to Knee Drive

Adds functional leg work and core balance.
Targets: Glutes, quads, inner thighs

• Step out into a side lunge, then drive the opposite knee up fast.

3. Dumbbell Renegade Rows

A powerful back and core move.
Targets: Lats, biceps, abs

• In plank position with dumbbells, row one arm at a time.
• Minimize body rotation.

4. Jump Rope or Simulated Jump

If you don’t have a rope, mimic the movement.
Targets: Calves, shoulders, cardio

• Jump light and fast. Great for coordination and endurance.

Rest for 60 seconds, then repeat Circuit 3.

Finisher: AMRAP (As Many Rounds As Possible – 5 Minutes)

Push yourself for the last 5 minutes with this bodyweight burner:

• 10 squat jumps
• 10 push-ups
• 20 mountain climbers (10 per side)
• 10 sit-ups or crunches
• 10 jumping lunges (5 per leg)

Repeat the sequence as many times as possible in 5 minutes, keeping proper form.

Cool-Down and Stretch (5 Minutes)

Never skip the cool-down! It aids in recovery and helps reduce soreness.

• Child’s pose – 1 min
• Cat-cow stretch – 1 min
• Hamstring stretch – 1 min
• Quad stretch – 1 min
• Shoulder + arm stretch – 1 min

Key Benefits of This 35-Minute Full Body Fat-Burning HIIT Workout

1. Maximum Calorie Burn in Minimum Time

Each movement in this program is designed to keep your heart rate elevated and activate multiple muscle groups, which accelerates calorie burn and fat loss.

2. Improved Cardiovascular Endurance

The mix of strength and cardio helps enhance lung capacity and overall heart health.

3. Muscle Toning & Definition

Targeting every major muscle group ensures balanced strength development and lean muscle gains.

4. No Boredom, Just Sweat

With constant variation and high intensity, this workout flies by and keeps you mentally engaged.

How to Modify Full Body Fat Burning HIIT Workout for All Fitness Levels

• Beginner: Reduce time to 30 seconds work, 30 seconds rest. Perform easier modifications (e.g., knee push-ups).
• Intermediate: Follow the full 40/20 format as described.
• Advanced: Add a weighted vest, shorten rest to 10 seconds, or increase rounds.

Weekly Full Body Fat Burning HIIT Workout Plan with This 35-Minute Routine

You can use this exact workout 3 times per week, or combine it into a weekly structure like:

Monday: 35-Minute Full Body HIIT
Tuesday: Active recovery or yoga
Wednesday: Lower body strength
Thursday: 35-Minute Full Body HIIT
Friday: Upper body + core
Saturday: 35-Minute Full Body HIIT
Sunday: Rest

Combine With Proper Nutrition

To truly unlock fat loss, pair this workout with a clean, protein-rich diet. Eat whole foods, hydrate often, and aim for a slight calorie deficit for weight loss results.

Is 35 Minutes Enough to Burn Fat?

Absolutely! With the right exercises, timing, and intensity, 35 minutes is more than enough to ignite your metabolism and accelerate fat loss. This full-body HIIT session blends cardio, strength, and core work for a total-body transformation.

Ready to Get Started?

No excuses — press play on your timer, grab your dumbbells (or bodyweight), and dive into this 35-minute full body fat-burning HIIT workout. It’s time to move, sweat, and sculpt!

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