Full Body HIIT Workout

Mar 11, 2024

 by Kim Bouldin

What's fast, effective, and builds up your fitness in a hurry?

It’s a HIIT workout!

And I’ve got a GREAT do-anywhere workout in this email that will put the power of HIIT to work for you.

Here are just a few reasons we love HIIT (high-intensity interval training):

  • You can get the same calorie- and fat-burning benefits of a longer, less intense workout.

  • It can improve your heart and metabolic health.

  • You can build muscle and strength.

  • HIIT can help lower blood pressure and blood sugar.

  • It’s good for your brain.

The workout below should take 18 minutes (not including your warmup and cooldown) and will leave you feeling energized and ready for whatever comes your way!


  • Always start with a 5-minute warm-up to prepare your body — gradually bring your heart rate up by walking, jogging, etc.

  • Modify exercises to suit your fitness level.

  • Focus on maintaining good form over speed.

  • Always end with a 5-minute cool-down and stretch session to return your heart rate to normal and help with recovery.

🔥Full-Body Fire Workout 

Warm up, and then do each exercise for 40 seconds and take 20 seconds of rest between each exercise.

Do each circuit 2x before moving on to the next.

(So… do exercise 1 for 40 seconds, take a 20-second break, do exercise 2 for 40 seconds, take a 20-second break, do exercise 3 for 40 seconds, take a 20-second break, repeat the circuit, and then move on to the next circuit.) 

If you need to, take 1-2 minutes to rest between circuits.

Circuit 1:

  • High Knees

  • Push-up with Rotation (can use wall or elevated surface)

  • Reverse Lunges (stepping back is an alternative if lunges don't feel great)

Circuit 2:

  • Jumping Jacks (low-impact = step out to each side)

  • Triceps Dips (use a chair or low table)

  • Side Plank (20 seconds on each side)

Circuit 3:

  • Mountain Climbers

  • Squats

  • Superman Lifts

After you do the workout, make sure you take a sweaty selfie and tag me with it!

Committed to your success,

Kim and The Fab Fit Team

P.S. At FabYOUlous Fitness, we help our clients get fit/healthy – and create lasting change.

If you want to know exactly how we guide women over 35 to get energized, feel better, get stronger, and feel more confident, you can read our program breakdown here <<