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Today’s…

workout of the day, we are going to be doing a 45 Minute HIIT Full Body Workout which will target almost every muscle group in your body, making it a complete workout. This workout was inspired by a Barry’s Boot Camp workout I did earlier this week! 

Cardio Round 1…

The first round of cardio is going to be an interval run. We will start off in a jog, then bring it to a run, followed by increasing the speed slightly, then end in a sprint. After the sprint, we will return to a run for 1 minute then end with a 30 second sprint again. This should wake up your mind and body to get you focused for this workout! Remember to be present during every workout. This portion of the workout should take you about 7 minutes. 

Weights Round 1…
 
In today’s workout, we are going to do 2 rounds of 7 exercises for 30 seconds each. Prior to beginning, try to get a good understanding of all the exercises so we you start each round, you can go through it smoothly. For any exercises you are unfamiliar with, refer to the exercise demos section below. 

Cardio Round 2…

For the second round of cardio, we are going to do the same thing as the first round. Try to increase the intensity if you can. 

Weights Round 2…

For the second round of weights, we are going to do 2 rounds of 7 exercises for 30 seconds each again, although the exercises are different this time. For any of the exercises you are unfamiliar with, refer to the exercise demo section below.

 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

45 minute HIIT full body workout

Cardio:

 – 1 minute speed 5-7

 – 2 minute speed of 6-8

– 1 minute speed 7-9

– 30 second speed 9-11

– 1 minute speed 5-7

– 30 second speed 9-11

– 30 second walk

 

Weights

– 2 sets of:

    – dumbbell squat – 30 seconds

    – backwards lunges – 30 seconds

    – wide pushups – 30 seconds

    – burpees – 30 seconds

    – regular pushups – 30 seconds

    – mountain climbers – 30 seconds

    – high plank – 30 seconds

 

Cardio

 – repeat cardio above

 

Weights 

– 2 sets of:

    – toe touches – 30 seconds

    – knee drivers – 30 seconds (15 seonds each leg)

    – kettlebell swings – 30 seconds

    – bicep curls – 30 seconds

    – tricep extensions – 30 seconds

    – burpees – 30 seconds

    – high plank – 30 seconds

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
45 minute HIIT full body workout

Cardio:

 – 1 minute speed 5-7

 – 2 minute speed of 6-8

– 1 minute speed 7-9

– 30 second speed 9-11

– 1 minute speed 5-7

– 30 second speed 9-11

– 30 second walk

 

Weights

– 1 set of:

    – dumbbell squat – 30 seconds

    – backwards lunges – 30 seconds

    – wide pushups – 30 seconds

    – burpees – 30 seconds

    – regular pushups – 30 seconds

    – mountain climbers – 30 seconds

    – high plank – 30 seconds

 

Cardio

 – repeat cardio above

 

Weights 

– 1 set of:

    – toe touches – 30 seconds

    – knee drivers – 30 seconds (15 seonds each leg)

    – kettlebell swings – 30 seconds

    – bicep curls – 30 seconds

    – tricep extensions – 30 seconds

    – burpees – 30 seconds

    – high plank – 30 seconds

Demo of Exercises: 

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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