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Hiit Workout for Full Body Strength and Cardiovascular Endurance
Caroline Girvan•Processed: Mar 03, 2026
34-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of high-intensity intervals focusing on bodyweight exercises that challenge stamina and strength, with a structured format of 30 seconds of work followed by 15 seconds of rest.
🏃 Guide
This high-intensity interval training workout is designed for individuals looking to enhance their stamina and overall athleticism using bodyweight exercises. It effectively targets all major muscle groups while elevating your heart rate.
Benefits
Improved cardiovascular endurance
Increased muscle strength
Step-by-Step Guide
1
Kick Thru Burpee
Start in a standing position, drop into a squat, kick one leg through to the side, and return to standing. You should feel your core engage and heart rate increase. Ensure your knees are aligned with your toes.
2
Plank to Tuck
Begin in a plank position, draw your knees towards your chest, then return to plank. Feel your core working. Maintain a straight line from head to heels.
3
Mountain Climbers
From a plank position, alternate bringing your knees to your chest quickly. You should feel your heart rate rising and core activating. Keep your hips low.
4
Sumo Squat to RDL
Perform a sumo squat, then hinge at the hips to lower your torso while keeping your back straight. Engage your glutes. Ensure your knees do not extend past your toes.
5
Hands to Floor Burpees
Drop into a squat, place your hands on the floor, jump back into a plank, perform a push-up, then jump forward and stand. Feel the full-body engagement.
Safety Notes
Individuals with knee pain, chronic back pain, or shoulder injuries should approach this workout with caution and may need to modify exercises.
Duration: 34m 3s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: Asthma, Anxiety Disorders
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#34 min#full hour#long#HIIT#Cardio#intermediate#None#Full Body#high