35 Minute Full Body HIIT Workout to Burn Fat And Build Strength

If you’re short on time but still want a powerful full-body workout, 35-minute HIIT workouts are your ultimate solution. These high-intensity interval training sessions are designed to maximize calorie burn, improve cardiovascular endurance, and build lean muscle—all in just over half an hour. Whether you’re training at home or in the gym, these full-body HIIT routines will challenge your limits and deliver fast results.

In this blog post, we’ll explore:

• The benefits of 35-minute full-body HIIT
• The structure of an effective HIIT session
• Warm-up and cool-down routines
• The top 5 HIIT workout circuits to try
• Tips for progression and consistency

Let’s get started!

Transform Your Body with These 35-Minute HIIT Full Body Workouts

What Is High-Intensity Interval Training?

HIIT (High-Intensity Interval Training) combines short bursts of intense effort followed by brief recovery periods. This structure increases your heart rate quickly, keeps your body guessing, and boosts metabolic rate even after you finish—known as the afterburn effect or EPOC (Excess Post-Exercise Oxygen Consumption).

Why 35 Minutes Is Ideal

Thirty-five minutes is a sweet spot for HIIT. It’s long enough to include:

• An effective warm-up and cool-down
• Multiple intense intervals for full-body impact
• A sustainable yet challenging training time

For most people, 35 minutes is manageable yet delivers high returns on effort, making it perfect for busy schedules.

Benefits of 35-Minute Full-Body HIIT Workouts

1. Rapid Fat Loss

HIIT burns more calories in less time compared to steady-state cardio. It’s especially effective at targeting belly fat and increasing overall fat oxidation.

2. Full-Body Muscle Toning

Well-designed full-body HIIT routines combine upper body, lower body, and core exercises, leading to balanced muscle development.

3. Improves Cardiovascular Health

The alternating intervals help improve both aerobic and anaerobic endurance, increasing heart health and stamina.

4. Saves Time and Requires Minimal Equipment

Most of the best 35-minute HIIT routines use just bodyweight, dumbbells, or kettlebells, making them easy to do at home or on the go.

How to Structure Your 35-Minute Full Body HIIT Workout

A good HIIT workout follows a smart structure to ensure safety and effectiveness:

1. Warm-Up (5 Minutes)

Prepare your muscles and elevate your heart rate. This reduces injury risk and increases workout performance.

Sample Warm-Up:

• 30 sec Jumping jacks
• 30 sec High knees
• 30 sec Arm circles
• 30 sec Bodyweight squats
• 1 min Dynamic stretching (e.g., leg swings, torso twists)

2. Main Full Body HIIT Workout Circuit (25 Minutes)

Alternate between 30-45 seconds of maximum-effort exercise and 15-30 seconds of rest or active recovery.

You can:

• Perform 3 rounds of a 6-exercise circuit
• Use a Tabata-style format (20 sec on/10 sec rest, 8 rounds per move)

3. Cool-Down and Stretch (5 Minutes)

End with light movement and stretching to bring your heart rate down and promote recovery.

Cool-Down Sample:

• 1 min Slow marching in place
• 4 min Full-body stretching (hamstrings, quads, chest, shoulders)

Top 5 Best 35-Minute Full-Body HIIT Workouts

Let’s dive into the best HIIT circuits you can follow. These can be done with or without equipment and are scalable for all fitness levels.

1. Bodyweight HIIT Burner (No Equipment)

Perfect for beginners to intermediate levels

Structure:

• 40 sec work / 20 sec rest
• 3 rounds
• 6 exercises

Exercises:

1. Jump squats
2. Push-ups
3. Mountain climbers
4. Alternating lunges
5. Plank to push-up
6. Burpees

Tips: If you’re a beginner, modify push-ups to knees and step back instead of jumping into burpees.

2. Dumbbell Full-Body Blast Full Body HIIT Workout

Ideal for intermediate to advanced trainees

Equipment Needed: A pair of medium-weight dumbbells

Structure:

• 45 sec work / 15 sec rest
• 3 rounds
• 6 exercises

Exercises:

1. Dumbbell squat to press
2. Renegade rows
3. Dumbbell Romanian deadlifts
4. Push-up + row
5. Dumbbell jump lunges (or reverse lunges)
6. Russian twists (weighted)

Target: Strength + cardio + core

3. Tabata Bodyweight HIIT (Advanced Intensity)

Structure:

• 20 sec on / 10 sec rest
• 8 rounds per exercise
• 4 exercises total = 32 intervals
• Rest 1 min between each exercise

Exercises:

1. Burpees
2. Jump squats
3. Push-up jacks
4. High knees

Total Time: ~24 min + warm-up/cool-down

This workout is short, brutal, and great for conditioning.

4. Core + Cardio Full Body HIIT Workout Routine

Focuses on core engagement and fat burning

Structure:

• 30 sec on / 15 sec rest
• 2 rounds of 8 moves
• Rest 1 min between rounds

Exercises:

1. Jumping jacks
2. Bicycle crunches
3. Squat pulses
4. Flutter kicks
5. Push-up shoulder taps
6. Russian twists
7. High knees
8. Forearm plank

Target: Burns fat while sculpting your midsection.

5. Lower Body Power Full Body HIIT Workout

Great for sculpting glutes, quads, and hamstrings

Structure:

• 3 rounds
• 40 sec work / 20 sec rest

Exercises:

1. Jump squats
2. Dumbbell Romanian deadlifts
3. Reverse lunges
4. Jump lunges
5. Glute bridges
6. Wall sit hold (45 sec final round)

Benefits: Builds lower-body strength and enhances metabolic rate.

Progressions and Modifications

How to Make Full Body HIIT Workouts Easier

• Decrease work time (e.g., 30 sec on / 30 sec off)
• Remove jumps and replace with low-impact options
• Use lighter or no weights
• Reduce number of rounds

How to Increase Intensity

• Use heavier weights
• Add resistance bands or wear a weighted vest
• Shorten rest periods
• Add plyometric movements (e.g., tuck jumps, explosive push-ups)

Weekly Sample 35-Minute HIIT Workout Plan

Monday: Bodyweight HIIT
Tuesday: Rest or light activity (walk, yoga)
Wednesday: Dumbbell HIIT
Thursday: Tabata HIIT
Friday: Core + Cardio HIIT
Saturday: Lower Body HIIT
Sunday: Full rest and recovery

Tips for Getting the Most Out of Your 35-Minute HIIT Workouts

1. Focus on Form

Prioritize proper technique over speed. Poor form leads to injury and limits effectiveness.

2. Stay Hydrated

HIIT is intense. Dehydration reduces performance and recovery. Drink water before, during, and after your session.

3. Fuel Your Body

Eat a balanced pre-workout snack (carbs + protein) at least 60–90 minutes before, and post-workout protein to aid muscle repair.

4. Track Progress

Use fitness apps, journals, or wearables to monitor your heart rate, reps, and improvement over time.

5. Recover Properly

Don’t neglect stretching, sleep, and rest days—they’re just as important for results as your workout intensity.

Is 35-Minute HIIT Enough?

Absolutely. A 35-minute full-body HIIT workout is more than enough to:

• Burn major calories
• Build lean muscle
• Improve endurance
• Deliver long-term health benefits

With consistency, intensity, and progression, you’ll feel stronger, leaner, and more energized in just a few weeks.

Whether you’re looking to lose fat, improve conditioning, or just get in shape at home or in the gym, these 35-minute HIIT workouts are efficient, powerful, and effective. Start today—your fittest self is just 35 minutes away.