20 Full-Body HIIT Exercises to Add to Your Workout Routine

Full-body high-intensity interval training (HIIT) workouts are popular because they’re efficient, effective, and can be done anywhere, even without equipment. Full-body HIIT workouts target all your major muscle groups in a short amount of time, making them great for anyone with a busy schedule.

Studies show HIIT workouts provide health benefits like burning calories, building muscle, improving cardiovascular health, and improving mood.

If you’re interested in incorporating more full-body HIIT exercises into your workout routine, here are 20 of our favorites, including: 

• Burpees

• Jump squats

• Mountain climbers

• Jump lunges

• Squat thrusts

• High knees

• Tuck jumps

• Spiderman push-ups

• Plank to frogger

• Lateral shuffles with touch

• Kettlebell swings

• Box jumps

• Renegade rows

• Broad jumps

• Russian twists

• Bear crawls

• Jumping jacks with a squat

• Human makers

• Alternating dumbbell snatches

• Walking lunges with overhead press

Let’s dive in!

What is a full-body HIIT workout?

HIIT exercises involve short intervals of very intense activity followed by intervals of active rest. Workouts can include all kinds of exercises, from cardio to strength (or a mix of both!) and can range from 10 minutes to over 30 minutes. 

Are full-body HIIT workouts effective?

Not only does HIIT help you burn fat and build muscle in a short amount of time, but it can also help lower your blood pressure and resting heart rate. HIIT training also elevates metabolism, often for hours after exercise, providing a good afterburn effect. HIIT is also adaptable for all fitness levels, as it’s easily customizable depending on what you’re comfortable with. 

20 full-body HIIT workouts to try out 

1. Burpees

Invented in the 1930s as a fitness test, burpees are a full-body exercise involving squatting, planking, and sometimes jumping. 

How to do a burpee:

• Stand with feet hip-width apart.

• Squat and place your hands on the floor.

• Jump your feet backwards into a plank (alternatively, you can walk your hands forward into a plank).

• Perform a push-up.

• Jump your feet back to the start and stand up.

• Optional: Upon standing, jump and reach toward the ceiling.

2. Jump squats

Jump squats are a lower-body exercise combining the strength move of squatting with the explosive power of jumping.

How to do a jump squat: 

• Stand with feet hip-width apart.

• Squat, then using your arms for momentum, explode up as high as you can.

• Land with soft knees.

3. Mountain climbers

Mountain climbers are a full-body exercise combining cardio and strength. They work the shoulders, chest, abs, glutes, and legs all at once. 

How to do a mountain climber: 

• Start in a push-up position with hands directly under your shoulders.

• Lift your right foot and drive your knee toward your chest.

• Quickly switch legs continuously in a controlled manner.

4. Jump lunges

Much like jump squats, jump lunges work the lower body, combining strength and power.

How to do a jump lunge: 

• Take a large step backwards and lower into a lunge position until your front thigh is parallel to the floor.

• Jump up and switch legs in the air to land with the opposite leg forward.

5. Squat thrusts

A squat thrust is the middle section of a burpee that works the whole body. 

How to do a squat thrust: 

• Stand with feet hip-width apart.

• Squat and place your hands on the floor.

• Jump your feet backwards into a plank.

• Jump your feet forward and stand up.

6. High knees

High knees are a cardio activity often used as a warm-up drill among athletes.

How to do high knees: 

• Stand with feet hip-width apart and arms bent in a running position.

• Run in place, lifting your thighs to parallel, or higher.

• Focus on quick movement with your legs and arms.

7. Tuck jumps

Tuck jumps work your whole body and build lower body strength and power.

How to do tuck jumps:

• Stand with feet shoulder-width apart.

• Keep your head and neck in a neutral position, your body upright, and a slight bend in your knees.

• Lower into a slight squat, swinging your arms behind you.

• Jump explosively, swinging your arms forward and pulling your knees toward your chest.

• Land on the balls of your feet with soft knees.

8. Spiderman push-ups

This is an advanced variation of a push-up that involves your lower body.

How to do a Spiderman push-up: 

• Start in a regular push-up position with hands a little wider than shoulder width.

• As you lower into a push-up, lift your right foot, and bring your knee toward your elbow.

• Pause, return to start, and repeat on the left side.

9. Plank to frogger

This exercise is a partial burpee that engages the core while also helping improve lower-body mobility.

How to do a plank to frogger: 

• Start in a high plank position.

• Jump your feet forward, landing outside of your hands.

• Pause in the frog position.

• Jump your feet back to the start.

10. Lateral shuffles with touch

Lateral shuffles are another good cardio exercise that engage the hip and core muscles.

How to do lateral shuffles with touch: 

• Start in a wide, slight squat with arms bent.

• Shuffle two to three steps to the right and tap the floor between your feet with your left hand.

• Repeat back to the left and touch the floor with your right hand.

11. Kettlebell swings

Kettlebell swings work the whole body, especially the posterior chain of the lower back, glutes, and hamstrings. And, they’re low-impact despite their explosive nature!

How to do kettlebell swings:

• Stand tall with feet shoulder-width apart and the kettlebell in both hands hanging in front of you.

• Hinge your hips, and with a straight back and slightly bent knees, gently swing the kettlebell between your legs.

• Contract your glutes and push your hips forward to stand straight while letting the kettlebell swing forward as far as it will go naturally.

Pro tip: Avoid using arm strength to lift the kettlebell.

12. Box jumps

Box jumps are plyometric exercises that build lower-body strength and power. Most plyo boxes should be between 18 and 30 inches high.

How to do box jumps: 

• Stand with feet hip-width apart and the box in front of you.

• Lower into a partial squat and swing your arms behind you to build momentum.

• Explode up, swinging your arms as you go, and jump onto the box, landing softly.

• Step back down and repeat.

13. Renegade rows 

A renegade row challenges the core and upper body. These can be done with or without dumbbells.

How to do renegade rows:

• Start in a push-up position, gripping dumbbells.

• Lower your body to the ground and bring back up for a push-up. 

• Pull one dumbbell up, driving your elbow toward the ceiling (avoid twisting your body as you pull). 

• Repeat on the other side. 

14. Broad jumps

Broad jumps, like box jumps, are a plyometric exercise that build strength and power.

How to do broad jumps:

• Stand with feet hip-width apart.

• Lower into a partial squat and swing your arms behind you.

• Jump explosively as far forward as you can and land with soft knees.

15. Russian twists

Russian Twists are a simple but challenging core exercise that can be done with or without added weight.

How to do Russian twists:

• Sit with legs together and lifted off the ground.

• Keep your upper body straight and lean back slightly.

• Hold your hands, or a weight, in front of your chest.

• Tighten your abs and twist your upper body to the right, then the left.

16. Bear crawls

Bear crawls build muscular endurance and work your core. 

How to do bear crawls:

• Start in a push-up position with feet hip-width apart.

• Staying on your toes, crawl forward without letting your knees drop to the floor.

17. Jumping jacks with a squat

Jumping jacks are a good cardio exercise most everyone already knows how to do. Adding a squat increases intensity.

How to do jumping jacks with a squat:

• Stand with feet together and arms at your sides.

• Jump your feet wide apart and immediately drop into a squat while simultaneously raising your arms over your head.

• Jump back to the starting position.

18. Human makers 

Human makers are a combination of several strength exercises working all the major muscle groups. You’ll need dumbbells for this exercise.

How to do human makers:

• Start in a push-up position, gripping dumbbells like a renegade row.

• While maintaining a plank, pull the right dumbbell up to your side.

• Lower and repeat on the left.

• Jump both feet forward and lift dumbbells off the floor, moving into a low squat.

• Stand and press dumbbells overhead.

• Reverse the moves to get back to the starting position.

19. Alternating dumbbell snatches

This is another full-body strength exercise with a focus on arm and shoulder development.

How to do alternating dumbbell snatches:

• Stand with feet shoulder-width apart, knees slightly bent, and a dumbbell on the floor between your feet.

• Squat and grab the dumbbell with your left hand.

• Brace your core and stand, keeping the dumbbell close to your body.

• When the dumbbell reaches your thighs, explode up and press the dumbbell overhead until your arm is straight.

• Bring the dumbbell back to the floor and repeat, switching hands.

20. Walking lunges with overhead press

Combination moves like this work your whole body while also giving you a cardio boost.

How to do walking lunges with overhead press:

• Stand with feet shoulder-width apart, holding dumbbells on either side of your head above your shoulders.

• Step right foot forward and lower into a lunge.

• Press the weights overhead until your arms are straight.

• Lower weights, bring your left leg alongside your right, pause, and repeat with left leg.

An example of a 20-minute full-body HIIT workout

After a 3–5-minute warm-up, complete one minute of each exercise with one minute of walking rest in between. Repeat.

• Mountain climbers

• Russian twists

• Box jumps

• Renegade rows

• Alternating dumbbell snatches

Let’s get started!

Full-body HIIT exercise is a great way to get an effective workout in a short period of time. If you are looking for more highly effective workouts to add to your fitness routine, consider investing in a rowing machine like Hydrow. Indoor rowers offer an immersive and efficient total-body workout, targeting 86% of your muscle groups in each rowing stroke. And, because rowing is both a cardio and strength workout, all you need is just 20 minutes to torch calories and build strength. 

Hydrow also offers an extensive library of workout content led by our team of world-class Athletes and filmed in gorgeous locations around the world. Our rowing, yoga, Pilates, strength training, mobility training, and circuit training workouts will transport you to stunning global destinations and keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!