Full Body HIIT Workout to Torch Calories

Bodyweight HIIT workout for building muscle and burning fat. Any time, anywhere.
icon from 30 min

Bodyweight HIIT workout for building muscle and burning fat. Any time, anywhere.


This full-body HIIT workout is tailored to your level of fitness.

HIIT stands for High Intensity Interval Training. HIIT is one of the most popular and effective training methods. Not only does it burn fat; it also challenges your muscles. High-intensity exercise phases (40 seconds) alternate with recovery phases (20 seconds). You can rest for up to 90 seconds after each round. Repeat the circuit 4-5 times.

If the plank is too easy for you, you can exchange do a military plank instead. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

  • 1

    Jumping Jacks

    This foodspring video shows you how to do jumping jacks correctly. Jumping jacks are exercises that work your full body – and not only your circulatory system, but also your muscles and your endurance. Stand upright with your arms at your sides, hands touching your thighs. Now bring your arms to the side and up over your head until your fingertips touch, while jumping in the air to land with your feet spread apart. Then jump your feet back together while bringing your arms back down to your sides.

  • 2

    Jumping Lunges

    This foodspring video shows you how to do jumping lunges correctly.rnrnAlong with training your legs and glutes, jumping lunges are also a great challenge for your cardiovascular system and your endurance. Take an explosive jump off of the floor. Jump so high that you are able to switch legs in the air so the opposite leg is forward. Land in a deep lunge position. Keep your body tight and keep your knees in good position. They should be pointed slightly outwards and shouldn’t land hard on the floor.

  • 3

    Air Punches

    This foodspring video shows you how to do air punches correctly. An air punch means you punch into the air. Stand in a lunge position. Make fists with your hands and punch into the air in front of your body, alternating sides each time. Your upper body should rotate with your arm for every punch.

  • 4

    Russian Twists

    This foodspring video shows you how to do Russian twists correctly. This ab exercise targets your oblique abs. Sit on the floor with your back straight. Your knees should be bent, and your heels lifted off the floor. Now turn your upper body to the left, then to the right. Try to touch the floor on each side of you with your hands as you twist. Keep your back long and straight the whole time.

  • 5


    This foodspring video shows you how to do a plank correctly. Start on your stomach. Put your hands close to your upper body, right under your shoulders. Point your fingertips forward. Now push yourself up from the floor so your body is in a push-up position. Your neck is straight, as if it’s an extension of your spine. Your shoulders, core and glutes should all form a straight line. Keep your eyes relaxed and looking at the space between your hands. It’s important to keep your glutes tight, pull your belly button in towards your back, and push your heels away from yourself.

  • 6

    Floor Hyperextensions

    This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.

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Workout Overview

from 30 min