Blast Fat and Keep Muscle Mass With Full Body HIIT Workout. [Video Instructions]


Look great, feel healthy and live happy with

Сut fat but not your muscles with this full body HIIT workout. High-intensity interval training is both efficient and fun and can easily substitute a boring cardio. Burn maximum calories in 30 minutes and with no equipment.

Warm Up: 1 min

1. Cross Jack

  • Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down.
  • Jump and cross right foot over your left bringing your hands overhead

2. Butt Kickers

  • Stand tall, hips-width apart.
  • Similar to jogging in place, bring your heels to your butt rapidly, alternating leg

3. Knee Thrusts With Double Tap

  • Stand tall, hips-width apart. Lift your knee high towards your hands and hands in towards your knee. Tap twice. Engage your abs as the knee comes up.
  • Pump your arms to warm up your upper body.

Full Body HIIT Workout

Works: Glutes, quads, arms, shoulders, core

Do each exercise one by one without break. Rest for 60 seconds after the last exercise and repeat the circuit. Do 3-4 rounds.

1. Jumping Squats

–  30 seconds


  • Start in a squat with your arms by your sides.
  • Swing your arms to the ceiling, and jump.
  • Land quietly as you return to the squat position.

2. Squat to Shoulder Press

–  30 seconds

  • Hold some weight at your shoulders, standing with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. 
  • As you push through your heels to return to standing, press the weight overhead. Lower the weights to return to the starting position.

3. Curtsy Lunges to Burpees

–  30 seconds

  • Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides.
  • This is one rep. Right after Curtsy Lunge, make Burpee.

4. Supported V-Sit Ups 

–  30 seconds

  • Sit on the floor with your hands behind your back, knees bent and feet flat. Lift your feet and bring your torso and knees together. Don’t lower your feet. Do 12 reps.

5. T-Plank

  • Start in a plank position. Rotate your torso to the right, raising your right arm toward the ceiling as you roll onto the outside of your left foot. Pause, then repeat on the other side.

Stretch at the end of the workout.