40-Minute Full-Body Advanced HIIT Workout: Muscle Party!

Start your HIIT now

Welcome to your 40-minute HIIT session that will set your entire body on fire (in a good way!). From head to toe, every muscle group will be targeted, with minimal rest and maximum effort. Get ready for an intense full-body workout. If you’re still chatty afterward, maybe you didn’t work hard enough. Let’s crush it!

Warm-up (5 minutes)

  • Jog in place – 1 minute
  • Arm Circles – 30 seconds forward, 30 seconds backward
  • Side Lunges – 1 minute
  • Jumping Jacks – 1 minute
  • Butt Kicks – 1 minute

Set 1: Full-Body Assault (8 minutes)

  • Burpees – 1 minute
  • Rest – 20 seconds
  • Squat to Shoulder Press (with dumbbells) – 1 minute
  • Rest – 20 seconds
  • Plank to Push-up – 1 minute
  • Rest – 20 seconds
  • Jumping Lunges – 1 minute

Set 2: Upper Body & Core (7 minutes)

  • Push-ups (explosive if possible) – 1 minute
  • Rest – 20 seconds
  • Renegade Rows (with dumbbells) – 45 seconds
  • Plank with Shoulder Taps – 1 minute
  • Bicycle Crunches – 1 minute

Set 3: Lower Body Burner (8 minutes)

  • Jump Squats – 1 minute
  • Rest – 20 seconds
  • Bulgarian Split Squats (switch halfway) – 1 minute
  • Rest – 20 seconds
  • Wall Sit – 1 minute (hold those legs!)
  • Calf Raises – 1 minute

Set 4: Explosive Cardio (6 minutes, minimal rest)

  • High Knees – 45 seconds
  • Rest – 15 seconds
  • Mountain Climbers – 45 seconds
  • Rest – 15 seconds
  • Skaters – 45 seconds
  • Rest – 15 seconds
  • Burpees – 45 seconds

Set 5: Core Finisher (5 minutes, no rest!)

  • Plank to Knee-to-Elbow – 45 seconds
  • Russian Twists (with weight if you want) – 45 seconds
  • Leg Raises – 45 seconds
  • Bicycle Crunches – 45 seconds
  • Repeat this cycle once more, no rest!

Cool-down (5 minutes)

  • Hamstring Stretch – 1 minute
  • Quadriceps Stretch – 1 minute per leg
  • Child’s Pose – 1 minute
  • Cat-Cow Stretch – 1 minute
  • Arm Across Chest Stretch – 30 seconds per side

You Did It!

Congratulations! You’ve completed a full-body workout that would make even an athlete sweat. Hydrate well, stretch those muscles, and enjoy that well-earned feeling of accomplishment. This was no walk in the park, but you crushed it. On to the next challenge!

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