Intense HIIT Workout for Total Body Gains

No equipment is needed for this bodyweight HIIT workout designed to build muscle and burn fat.
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
Weight Loss
Full Body
from 30 min

Muscles used


This intense HIIT workout for total body gains 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 (50 seconds) alternate with recovery phases (10 seconds). You can rest for up to 90 seconds after each round. Repeat the circuit 5-6 times.

If you need more challenge than the Military Plank, try replacing it with a Superman Plank.

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.

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Intense HIIT Workout for Total Body Gains
1. Jumping Jacks
50 sec.
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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
50 sec.
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This foodspring video shows you how to do jumping lunges correctly. Along 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
50 sec.
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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
50 sec.
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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. Military Plank
50 sec.
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This foodspring video shows you how to do a military plank correctly. This type of plank demands extra balance and strength from your core. Start in a half push-up: your elbows are on the floor under your shoulders, while your shoulders, belly and glutes are tensed. Now raise yourself up higher by putting first one hand, then the other, onto the floor in the place your elbow used to be. You will end up on your hands and toes. Now take it back down one by one until you're back on your elbows and toes. Make sure your hips are always parallel to the floor. Move slowly and make sure your belly and glutes are always tight to keep your stability.
6. Deadlifts
50 sec.
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This foodspring video shows you how to do deadlifts correctly. Deadlifts, like squats, are a classic move from strength training. Even without weights, you can train your legs, calves, glutes and back. Stand upright. Put your fingertips on your temples. Keep your back straight, move your rear end towards the back, and bend your upper body forward. Bend your knees slightly. Now return to a standing position.
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Our tip
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