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.

  1. 10 Minute HIIT Run: 1-minute easy // 1-minute sprint
  2. Superset x 4
    1. 10 Push Ups
    2. 50 Jumping Jacks
  3. c. 60 seconds plank

Round 2.

  1. 10 Minute HIIT Run: 30 seconds easy // 30 seconds sprint
  2. Superset x 4
    1. 10 Goblet Squats
    2. 50 High Knees
  3. 60 seconds plank

Round 3.

  1. 10 Minute HIIT Run: 1-minute easy // 1-minute sprint
  2. Superset x 4
    1. 10 V-Ups
    2. 50 Mountain Climbers
  3. c. 60 seconds plank

More Workouts Like This

Loving this workout? Try these ones too!

High-Intensity Lower Body Circuit Workout // No-Equipment Bodyweight Workout // Strength and Conditioning EMOM Workout // 30 Minute HIIT Workout

Killer Full Body HIIT Workout