Full-Body HIIT Workout


30 Min INTENSE FULL BODY HIIT Workout at Home | No Equipment

Video taken from the channel: Caroline Girvan



Video taken from the channel: Caroline Girvan


FIERCE Full Body HIIT Workout // NO REPEATS + No Equipment

Video taken from the channel: Heather Robertson


Intense 30 Minute Full Body HIIT // No Equipment Workout

Video taken from the channel: Heather Robertson

A 15-minute full body HIIT workout — no equipment required Improve heart health, increase fat loss and strengthen and tone your muscles in. The key to acing this full-body HIIT workout move is to push off the floor with the outsides of your thighs. Stand with your feet hip-width apart, squat down and reach your right hand to the floor, to the outside of your right foot. A 30 minute APARTMENT FRIENDLY full body hiit workout AT HOME! Low impact, no jumping, equipment free, and NO REPEAT! ⭐️SHOP MY COOKBOOKS!: https://goo.gl/XH.

30 Minute Full Body HIIT Workout: Total Body Resistance And Cardio When it comes to getting in shape, burning calories and building a leaner more muscular body, nothing beats High-intensity interval training (so-called HIIT workouts). This full body workout video alternates dumbbell strength training with cardio-intensive, HIIT exercises, to build muscle and burn calories. *If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this 20-Minute Full Body HIIT Workout Video on YouTube here. wow this one is NEXT LEVEL intense:D // Werbung You will definitely sweat and most likely struggle during those 15 minutes.. but that’s alright.

Just don. And if you’re reading this magazine, chances are you don’t desire the physique of a marathoner. For those of you who aren’t familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90 percent of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest.

Complete all five exercises for 60 seconds each. For the last exercise (treadmill sprints), sprint for 20 seconds, rest for 10 seconds, sprint 20 seconds, and then rest 10 seconds again (a total of 60 seconds). Complete four rounds in total with minimal rest between sets. You may rest one minute between rounds. Visit: https://www.heatherrobertson.com The next 30 minutes are going to be sweaty my friends!

This full body HIIT workout will target every major muscle gro. HIIT is great, but it’s even better with weights. If you want to change your body shape weights are 100% the best way to go about it.

Yes, traditional bodyweight HIIT is great for toning and burning calories but when you lift weights you instantly burn more calories. Think of it as a supercharged high intensity interval training session.

List of related literature:

The HIIT protocol was combined with resistance training (“RT-HITT” group) or 20 minutes of moderate-intensity aerobic exercise on a cycle ergometer (AT-HIIT).

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

Even after a HIIT workout is over, the body will continue to use the aerobic energy pathway to replace the ATP consumed during the workout, enhancing the EPOC effect (Borsheim and Bahr 2003).

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The definition of HIIT is high-intensity work

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

HIIT protocol 5: Sprint 60 seconds, walk 240 seconds, perform four times.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

HIIt is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the rigorous training you gave it.

“R3 Diet” by Joy Brown
from R3 Diet
by Joy Brown
Xlibris Corporation, 2011

An example of an HIIT running workout would be alternating between, say, 30 seconds of all-out sprinting and 1 minute of recovery while running at a moderate pace.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

For example, week 1 may include four resistance training sessions, two high-intensity interval training sessions, and two aerobic training sessions.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

If you’re new to HIIT, you may need to extend this rest period to 1.5 to 2 times your high-intensity intervals (if you sprint for 30 seconds, you may need 45 to 60 seconds of recovery).

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

See Chapter 13 for more details on HIIT training.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Tough workout for sure…but happy for each transition. The arms were killer!! Another amazing workout. I’m becoming your biggest fan! ��

  • So this was my very first HIIT I completed on Carolines Channel and I guess what converted me to this training.This morning I thought I would revist as there are so many wee gems of routines. So glad I did as its as good as I remembered. Fantastic 30mins to get me in the form for my tricep workout later today �� �� �� approx 295 cals

  • I like the tine of your classes, let us decide which exercises we do and when. The time free for exercises is so short. I can choose if I can do the 10min. or 30min.��

  • I did it! and I am alive!
    I am subscribing many other fitness youtube channel but I think your routine is the best for me.
    I like your 30 min or 60 min workout with warm up and cool down. just want to say thank you ��

  • Miss Caroline is your name. Pretty name
    Most of the GYMS r still closed as u know. So glad i discovered you. Miss Caroline if u can find time / cwn you help me build my Muscle in my arms back up. I have not been able to get to the GOLDS GYM and hit that heavy arm equipment, because of the Gym Closure. So on that Note can you help me to get my Muscle and my Build up back into my TRICEPS and my BICEPS! Oh! And I really enjoy everything else that you do on this Webb. And Thank you Madam. n Oh! and I will look for the Strength / Muscle / Arm WORKOUT Notifications, from you on my Computer and my IPhone.

  • I do all of your workouts Caroline and I have to say this one was totally different. I enjoyed doing different exercises as I get bored too easy of the same old same old. And this whole series was totally different to your other reps. Thankyou for asking the time to make it creative. Really enjoyed it x

  • @caroline, picked up your channel a few weeks ago. Been working at home through this whole virus thing. Missed going to the gym, and I like the variety you provide, and I’ve been mixing aerobic and anaerobic workouts. Your videos have been getting better and better with showing timing and what’s coming up next. Thanks so much for your hard work! Do you think you can include a timer to show how much time is left in the whole workout? Just a request. Cheers!!:)

  • This is one of my fav HIIT workouts by you! Wasn’t feeling good at all but decided to just get up&try it, and even though I only finished 18 minutes of it, I’m glad I did. I’m so sweaty and out of breath typing this but in a good way:) thank you for you amazing workouts!!!! Definitely finishing this workout up tomorrow and repeating it!

  • Never will i ever take a week break��wow… you are a true inspiration and motivator �� Do not be fooled for the 30 mon workout �� you will feel the pain, do not give up!!! Legs and arms feel like jello lol and abs are fire. Thank you ����

  • This was a fantastic workout! I also have a short attention span and the ‘no repeats’ aspect of this routine kept me super engaged. PLUS, I had fun! Love your channel (and music). Keep it up!

  • Best work out I had in a longgg time!! Great recuperative exercises in between the high intensive ones which makes you enjoy every second instead of counting them!! X

  • Wowww! After a busy back to school shopping weekend this was the workout I needed to release tension������‍♀️. My muscles are on ��.

  • Worth waking up for. Love the spanish music at the end AND the kitty of course. I want 30 minutes of work and then the cool down so will choose a longer one next time. Thanks Heather.

  • Caroline this workout was incredible, I truly appreciate the way you put these series together and offer alternative modifications. I was almost running on empty on the last round especially with the leg lift and jump and the crab reach toe touches. Thank you.

  • Agreed… I looked forward to the abs section! Until I actually got to that section and my core was on fire! I gave this workout my maximum and kept a quick pace and somehow got through every rep����this was next level tough! I did this yesterday and had to take a rest day today! My entire body is feeling sorein a good waytoday from this HIIT workout! Caroline is such a hard worker and such a strong, beautiful inspiration!! Thank you, Caroline!!������

  • Does anyone know how many calories this would burn for a reasonably fit person? I’m 29, and could complete the entire workout (had to extend the second 30 sec rest to one minute, and did only about 20 seconds of burpees, but I did do it ��). I don’t have a Fitbit to help me calculate.

  • Needed a quick, effective, HIIT workout and ended up finding a whole new channel to subscribe too! Thank you, cant wait for more ��

  • Love your work outs, you are such a beautiful lady. Your workouts for all shapes, ages, and sizes! I’m 61 and you are helping me stay fit, so THANK YOU from NC.

  • Another fabulous HIIT sesh from Heather!!! Warmed my body up with one of her LI Cardio & Legs workouts and this was a perfect pairing!

  • what is the spanish song playing on the cool down part of the work out?.please..thanks..always loved ur no repeat work out heather..much love..����

  • Your workouts are incredible every one is an ABSOLUTE killer but so well structured and beautifully presented! Thank you so much!

  • im always hesitant to do any of your workouts that preface with “extreme” cause quite frankly they are all extreme to me but im glad i did it it kicked my butt. thank you for all you do

  • Lovvvvved this one! I really like these when you do no repeats. It keeps the flow going and my excitement (and my adhd haha) to say “ahh this is so fun, whats next?!” Thank you! And as always, love the music!

  • This was fun (easy moves that get everything involved and the heart pumping)! Thanks so so much for all you share and do, Caroline ❤️ (including the wonderful music). I hardly ever sweat; this had me sweating A LOT my glasses were fogged! I’ll definitely try more of your HIIT workouts. Thank you again!

  • great workout. A big thank you for bringing out this video. I was really for something so unique that would the hit all parts of our body and this is a real full body workout. Gonna try it tomorrow. All different workouts, time explained, how to do them was explained, rest time explained, good music and such a confident face. All that I was looking for.

  • I really enjoyed that! Between the songs and my favourite the preview of what comes up next. Great job! Thank you so so much for keeping us healthy.

  • I just finished it and I am sweating a lot! Those Hops to plank are burning my legs ��. But again, another good, effective workout ✊��. Thank you ��❤

  • Addicted to your workouts, Heather, especially full body HIIT sessions of 30-40 minutes. I’ve lost track of how many I’ve done. But the music on this one is the BEST!

  • Your workouts are harder than anything I have done and I love it! Your format & music are amazing too! Thank you for making such amazing videos! Just when exercise was getting boring, I found your channel. Sharing everywhere because you are awesome!

  • I am so happy I found this and found you. 28 different moves. In a public park. With solar glare on my phone. But I did it. Look forward to more! ������

  • It was nice to see even you a little gassed at the end of this one Heather. Even if you were just pretending it made me feel better… ����

  • Incredible! I’ve done so many YouTube hiit workouts in quarantine is this is the only one that really was challenging for me! I loved the variety and the general structure of legs, arms, then abs. New sub here!

  • I really liked the workout but I think there needed to be some commentary accompanied with the exercises. It was a bit difficult to follow along watching the video from my mobile phone. Plus I think a bit of commentary can offer some helpful distraction especially when it’s really tough. Also some modifications to the exercises either easier or more intense would have also been good.

  • Great variance on a lot of exercises, as someone recovering from a car accident found it hard work but pushed through the pain. Would be nice for you to talk through the exercises in the 20 second break though for the newbies

  • For anybody who is curious, I burned 225 calories during this workout with an average of 164bpm. I’m 5’5, 120lbs, and fairly active!
    Great workout I love the variety on each move and it definitely gets me sweating!

  • Wow! this is one of the most pleasant workouts i have ever done!!! Magnificent music and awesome atmosphere and the most importantI sweat a lot! Thank you a lot!!!! xx

  • 16 years old girl (66kg-170cm/145 pounds-5.5`)
    DAY 1: I barely could do the first half of it…:(
    DAY 2: I did it until 18:00 then i started crying lol:D
    (Ill be updating)

  • I loved this! Just did it this morning. Wow!! Sweating! And really liked the 40s to 20s rest, this way I could really power through and focus on each exercise.