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Quick Total Body HIIT Workout

This Quick Total Body HIIT Workout can be completed in 30 minutes or less, completely modified to fit your fitness specifications, and will definitely get you sweating in a hurry!

Good morning and Happy Friday!  Hope you’re looking forward to a fantastic weekend full of rest, relaxation, and preparing to crush your goals next week!

Quick Total Body HIIT Workout

Total Body HIIT workouts are my jam lately.  They’re quick, efficient, and work a wide variety of muscles.

While I love adding a quick HIIT on the front end of a cardio session, I’ve found that some of my favorite workouts have been in the form highlighted below.  Complete two circuits two times through.

Simple and effective to create a complete workout.  Perfect!

Those of you familiar with Kayla Itsines’ Bikini Body Guide (BBG) will recognize the overall flow of this HIIT.  I’ve never completely gotten through her full 12-week programs (by choice), but I did fall in love with this style of workout and couldn’t wait to put it to use.

This workout is tough, but I can guarantee that you won’t feel short-changed, even with it only taking a short amount of time from your day.  Feel free to take a break to get some water or take a breather between circuits.Quick HIIT

The key to this workout is to stay committed the whole time.  If you’re only going to workout for 28 minutes a day, make sure that it’s a worthwhile 28 minutes!  (As I mentioned though, definitely take breaks between circuits whenever needed.)

Workout Descriptions

Below are examples of the moves, alongside some tips that I like to keep in mind.

Circuit A



Start standing before jumping out to a plank.  Do a pushup  – feel free to modify here by either doing the push up from your knees or taking out the push up entirely.  Then jump back in before standing again, ending with a jump.  Repeat to continue.

Jump Squats

Jump squat: Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control (above).: (source)

Just like a regular squat, keep your chest up and your knees over your toes.  However, do NOT go as low as a regular squat.  Just before you hit parallel, burst upwards to jump as high as you can.

Lay Down Push Ups

Lay-down push-ups x 15 | Kayla Itsines’ 28-Minute Total-Body Workout: (source)

From what I’ve seen, this move is unique to Kayla Itsines (the creator of BBG), but it is exactly as you see pictured above.  Try to stay on your toes the entire time and speed through these quickly.  The extra burst from laying down, while keeping your abs tight, completely is key to this move hitting the target muscle groups.

Jump Ropes


For this move, you can use a traditional jump rope, speed rope, or no equipment at all.  Either way, move your arms and jump lightly to create the move as if you were jump roping.  Each jump counts as 1.

Circuit B

Mountain Climbers


Start in a plank position.  Bend one knee into your chest, then return it to the starting position.  Repeat on the other leg.  Right + Left = 1 count

Tricep Push-Ups

30 Day Tricep Challenge: For this version of a tricep push-up, keep your elbows as tight to your sides as possible.  Feel free to use a bench or step, similar to in the picture, if you prefer an incline.  Otherwise, just using the floor space you have available is entirely fine.

High Knees


Keeping your abs tight, lift one knee high (above your hip line), followed quickly by the other knee.  Repeat to 100.  Right + Left = 1 count.



My all time favorite total body move!  Keep your whole body in a straight line – knees slightly bent, booty down, abs strong, and neck straight (aka, looking down.)  For this plank, be on your elbows and have your arms form an 11 in front of you.  My trick for planks is that too many people make these an arm exercise, but your legs should be working, too.  Put some weight into your heels, so that you almost feel as if you are standing upright.  Hold for 30 seconds.

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