Fat Burning HIIT Workout (Total Body)

A lot of people ask me what type of workouts I do, how many days a week, etc. I usually aim for 2-3 days of strength training and 2-3 days of total body HIIT training. I workout 6 days a week, but I definitely listen to my body. I very, very rarely do the same workout twice and some days I wake up really, really sore. I am not afraid to rest when my muscles are screaming at me!! 🙂

I recently did this total body HIIT workout and it really kicked my butt…and legs, arms, abs…basically EVERYTHING!

total body fat burning hiit workout


What you will need for this workout is an interval timer. I use (and absolutely love) the Runtastic Timer App. It is free, you can customize the intervals however you please AND you can listen through your headphones without disrupting your music. Download it NOW!

Warm up:

500 m row


6 minute plank series (1 min each plank variation – make the switch without rest)

  • elbow plank
  • elbow side plank L
  • elbow side plank R
  • plank
  • side plank L
  • side plank R

*Note: I have been planking for a really long time. If this is too hard for you, start out with only the first 3 variations or try only holding them for 20-30 seconds each. Feel free to rest in between each variation. Work within your limits!*


HIIT Workout:

How to set your Runtastic Timer App

Prepare – 15 seconds to 45 seconds (*note: This preparation time will be your count down when you begin the timer. Keep in mind that after the 7th exercise, the “rest” time will still run before the “prepare” time goes again. If you want to rest 30 seconds in between rounds then set the “prepare” time for 15 seconds. If you want to rest for 1 minute in between rounds then set the “prepare” time for 45 seconds.*)

Workout – 30 seconds

Rest – 15 seconds

Sets – 7

Repetitions – 3

Round 1- 30 seconds workout/ 15 seconds rest

  • Spiderman push ups
  • Speed skaters
  • Jump Squats
  • Burpee (Push up optional – I alternated between narrow, regular & wide hand placement push ups)
  • Mountain Climbers
  •  Up downs
  • Switch lunges

Round 2- 30 seconds workout (same exercises)/ 15 seconds elbow plank (instead of rest)

Round 3- 30 seconds workout (same exercises)/ 15 seconds elbow plank (instead of rest)

Happy Sweating 🙂