Killer Full-Body HIIT Workout
on Aug 31, 2013, Updated Jun 26, 2024
This post may contain affiliate links.
This morning I did this killer full body HIIT workout and I must say, I was dripping sweat from just about every place possible! Whew! So awesome! Not joking, this one is a killer! So if you want to challenge yourself, improve your cardiovascular fitness as well as build strength, this one is for you.
HIIT on the Treadmill
You could do the the running on a track or anywhere outside but I like the treadmill for intervals because you can easily control your speed and incline. I ran the hard intervals at 9.0 mph and the recovery ones at 6.0 mph. The hard intervals should be very challenging and the easy ones should be easy enough to let your heart rate come back down a bit. You can walk or jog the rest intervals.
About the Workout
The great thing about this workout is you’ll get in an amazing HIIT session plus build strength in your upper body, lower body and core. It’s everything you could ask for all rolled up into one!
HIIT, or high-intensity interval training is a great way to get a lot of work done in a short amount of time. There are three 10 minute running portions to this workout, two sessions of one minute hard with one minute of recovery and one session of 30 seconds hard with 30 seconds recovery.
In between the running intervals you’ll be performing supersets of strength exercises like push-ups with cardiovascular exercises such as jumping jacks. The goals being to move through the 4 supersets as quickly as possible. This will be sure to keep your heart rate up and challenge you to push through those strength exercises while you’re heart is pumping!
This one takes a while so it’s also a great endurance builder. Work through it as your own pace with the goal of finishing it as quickly as possible. Go get it!
Workout Details
Round 1.
- 10 Minute HIIT Run: 1-minute easy // 1-minute sprint
- Superset x 4
- 10 Push Ups
- 50 Jumping Jacks
- c. 60 seconds plank
Round 2.
- 10 Minute HIIT Run: 30 seconds easy // 30 seconds sprint
- Superset x 4
- 10 Goblet Squats
- 50 High Knees
- 60 seconds plank
Round 3.
- 10 Minute HIIT Run: 1-minute easy // 1-minute sprint
- Superset x 4
- 10 V-Ups
- 50 Mountain Climbers
- c. 60 seconds plank
More Workouts Like This
Loving this workout? Try these ones too!
High-Intensity Lower Body Circuit Workout // Strength and Conditioning EMOM Workout // 30 Minute HIIT Workout
Hey Deryn,
Just wanted to let you know your Killer Cardio is definitely a killer!! I busted through all three rounds tonight, and LOVED every second of it. I did switch up a few things.. For the 2nd round I changed the 60 sec plank to 30 sec side planks, and for the 3rd round I did bosu ball planks and HIIT intervals on the stair master. I am still drenched in sweat an hour later! I’m looking forward to giving your 30/30 a try next. Love you site btw!! All of your recipes are divine, and I will be making your pineapple cauliflower rice dish this weekend! 🙂
Keep inspring!
Katie
Yaaa, girl!!! Way to go! I should try that one again, it is a killer!! Glad you’re enjoying them, and the recipes. Keep me updated, it’s always motivating to hear!
That killer cardio workout IS killer! I made some modifications to the middle section of planks (did side planks for 30 seconds per side) and changed the final set of planks to be side plank situps for more varied core work. I also did jump rope instead of running – just did easy jump rope in the active rest intervals and as-fast-as-i-can-jump in the other intervals (mainly because I didn’t want to leave my home workout room.) 🙂
Oh, and I stretched extensively afterwards. Did I mention it was pretty killer? 🙂
Your site rocks!
-Ashley
Ohhh, awesome work girl!!! Great idea with the sub-ins. I think I have to try this workout again soon. I know I haven’t been sharing a lot of workouts lately but I plan to add more soon! Thanks for popping by 🙂
I’m digging these workouts! The killer cardio looks…..killer 😉