This full-body HIIT workout will smoke your abs and make you sweat

When it comes to short but effective exercise routines, a full body HIIT workout is hard to beat.

“Probably the biggest reason HIIT workouts are popular is that they’re the quick in and quick out type,” said a certified personal trainer. Francine Delgado-LugoCPT, movement and strength coach and co-founder of Form Fitness Brooklynsays SELF.

HIIT stands for high-intensity interval training, and it’s an exercise method that involves bursts of maximum effort followed by shorter rest periods. Regular HIIT training has many benefits, including increases in VO2 max (the amount of oxygen your body is able to use during exercise) as well as improvements in insulin sensitivity (responsiveness to your cells to insulin), cardiovascular function and blood pressure. , as SELF has already reported. As we mentioned, HIIT is also super efficient since the high work-to-rest ratio means you can get a vigorous workout in no time.

Now, what makes a good HIIT workout? Above all, it should include exercises that you know how to do well. Delgado-Lugo explains it this way, “The more you know your form to be on a specific move, the more efficient you will be in your move, and the more work you can do in that move.” short time period. »

A good HIIT workout also includes movements that work your muscles and joints in multiple planes of motion and not just forwards and backwards, as this helps improve your ability to move safely and efficiently in almost any scenario. . Additionally, a solid HIIT routine includes compound movements instead of isolation exercises, because the former involves multiple muscle groups (instead of just one) and thus increases your heart rate more effectively. By focusing on compound movements, you also ensure that your HIIT training targets your whole body, instead of focusing on just one area.

With all of that in mind, Delgado-Lugo created the complete five-move HIIT workout below that will get your heart rate up, challenge your muscles, and get you sweating in multiple planes of motion. This 20-minute routine is truly total: you’ll smoke every major muscle group with moves like the up-and-down plank, squat, and sit-up all the way to overhead reach.

Important Caption: Given all the amazing benefits of HIIT, you might be tempted to do this routine for every workout. But Delgado-Lugo recommends fitting HIIT into your schedule only two to three days a week. That way you still have time for strength training and recovery, two other super important aspects of a well-rounded fitness program. (Need some strength training ideas? Consider this four-move upper body workout, five-move full-body circuit, or beginner-friendly core routine.)

Also important: Before embarking on this workout, take a few minutes to gently warm up your body. Simple exercises like glute bridges, hip circles, squats, and modified jumping jacks can help prepare you for the moves ahead and reduce your risk of injury.

Ready for an awesome full-body HIIT workout that will leave you sweaty and out of breath? Keep scrolling for everything you need to know.


What do you need: Just your body weight. You may also want an exercise mat for added comfort.


  • Jumping-Jack
  • Squat
  • The skater jumps to the ground
  • Overhead Abdominals
  • Plank up and down


  • Do each movement for 40 seconds, then rest for 20 seconds before starting the next exercise.
  • After performing all five movements of the circuit, pause briefly to catch your breath. The amount of rest you need will depend on your fitness level and other factors, but in general aim for 30-60 seconds of rest between circuits.
  • Complete 4 turns in total.

Demonstration of the movements below are Jowan Ortega (GIF 1 and 4), personal trainer, sports performance coach and partner at fitness in Brooklyn; Nikki Pebbles (GIF 2), a personal trainer for special populations in New York; Heather Boddy (GIF 3), group fitness instructor and creator of the Geeknasium training program; and Lanoa curry (GIF 5), a group fitness instructor in New York who teaches classes at Mile High Run Club and Crunch Gym.

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