45-Minute Full Body HIIT Workout | Cardio & Strength Session

High-Intensity Interval Training (HIIT) continues to dominate the fitness world because it delivers unmatched results in less time. If you want to torch calories, sculpt muscle, improve conditioning, and walk away feeling like an absolute powerhouse, this 45-minute full body HIIT workout is exactly what you need. Designed for men who want maximum results with minimal equipment, this routine pushes strength, stamina, and athletic performance to the next level.

Whether your goal is fat loss, muscle definition, or improving your cardiovascular health, this targeted 45-minute session trains every major muscle group while elevating your metabolic rate long after you finish. Let’s break down how this workout works, why it’s so effective, and how you can implement it into your weekly routine for maximum results.

Why Choose a 45-Minute Full Body HIIT Workout?

A 45-minute HIIT session is the sweet spot for combining intensity and volume. It’s long enough to challenge every muscle group, but short enough to keep the energy high and the pace explosive. This format keeps your heart rate elevated, recruits fast-twitch muscle fibers, and stimulates fat loss while promoting muscle maintenance.

Benefits of a 45-Minute Full Body HIIT Workout Session

• Accelerates fat burning by activating EPOC (Excess Post-Exercise Oxygen Consumption)
• Builds lean muscle through explosive bodyweight and resistance-based intervals
• Improves endurance and stamina
• Boosts metabolism for hours after the workout
• Enhances functional strength, agility, and athleticism
• Requires minimal or no equipment
• Perfect for busy schedules — efficient, effective, and intense

This 45-minute HIIT structure keeps the body guessing, the muscles working, and the calorie burn high.

How This 45-Minute HIIT Workout Is Structured

This workout is broken down into five explosive circuits, each lasting around 8–9 minutes, followed by short rest periods. Each circuit includes 4–5 exercises targeting different muscle groups, ensuring a balanced full-body burn with minimal downtime.

Workout Format

• Work: 40 seconds
• Rest: 20 seconds
• Exercises per Circuit: 4–5
• Rest Between Circuits: 60–90 seconds

This timing keeps the intensity high while offering enough rest to maintain performance throughout all 45 minutes.

The 45-Minute Full Body HIIT Workout

Below is the complete workout broken into five circuits. You can perform it anywhere — at home, in the gym, or outdoors.

Circuit 1: Dynamic Warm-Up & Cardio Activation (8 Minutes)

This first circuit activates major muscle groups and elevates your heart rate to prime your body for the intensity ahead.

1. High Knees 45-Minute Full Body HIIT Workout

Targets: Cardiovascular system, hip flexors, core
Drive your knees high while pumping your arms to increase circulation and warm up your lower body.

2. Jumping Jacks

Targets: Shoulders, legs, core
A classic warm-up move that gets your blood flowing and joints ready for impact.

3. Bodyweight Squats

Targets: Glutes, quads, hamstrings
Focus on depth and control to activate your lower body muscles fully.

4. Plank Walkouts 45-Minute Full Body HIIT Workout

Targets: Core, shoulders, chest
Strengthens stability while opening up the posterior chain.

Repeat the circuit twice.

Circuit 2: Lower Body Power & Strength (9 Minutes)

This explosive circuit builds leg strength, power, and athletic performance.

1. Jump Squats 45-Minute Full Body HIIT Workout

Targets: Glutes, quads, hamstrings
Explosive squats that maximize leg power and increase heart rate.

2. Reverse Lunges (Alternating)

Targets: Glutes, quads, stabilizers
Focus on control and depth to build stability and muscle endurance.

3. Glute Bridge March

Targets: Glutes, lower back, core
Activates the posterior chain and strengthens hip stability.

4. Lateral Bounds 45-Minute Full Body HIIT Workout

Targets: Glutes, hips, calves
Improves athletic performance with side-to-side power movements.

Complete the circuit twice. Rest 60–90 seconds before moving on.

Circuit 3: Upper Body Strength & Conditioning (9 Minutes)

This circuit hits the upper body with push, pull, and core-stabilizing movements.

1. Push-Ups 45-Minute Full Body HIIT Workout

Targets: Chest, shoulders, triceps
Maintain a straight core and full range of motion for maximum benefit.

2. Plank Shoulder Taps

Targets: Core, shoulders
A stability-based move that develops anti-rotation strength.

3. Tricep Dips (Bench or Floor)

Targets: Triceps, chest, shoulders
Great for upper-body sculpting and arm definition.

4. Superman Lifts 45-Minute Full Body HIIT Workout

Targets: Lower back, glutes, shoulders
Improves posture and posterior chain strength.

Repeat twice for a total of 8 minutes.

Circuit 4: Full Body Strength & Explosive Power (9 Minutes)

This high-intensity section ramps up the challenge by combining strength and plyometrics.

1. Burpees

Targets: Full body
One of the most efficient calorie-burning exercises ever created.

2. Mountain Climbers 45-Minute Full Body HIIT Workout

Targets: Core, shoulders, endurance
Drive your knees fast while maintaining a strong plank.

3. Squat to Press (Dumbbells Optional)

Targets: Legs, shoulders, core
A compound move that trains total-body coordination and strength.

4. Skater Hops 45-Minute Full Body HIIT Workout

Targets: Glutes, quads, stability
Accelerates heart rate and improves lateral agility.

Repeat the circuit twice. Expect a major sweat.

Circuit 5: Core Finisher & Metabolic Burn (8–9 Minutes)

This final circuit sculpts your midsection and pushes your cardio to the finish line.

1. Russian Twists 45-Minute Full Body HIIT Workout

Targets: Obliques, abs
Keep your torso lifted and twist with control.

2. Leg Raises

Targets: Lower abs
Engage your core and avoid swinging for maximum activation.

3. Plank Hold

Targets: Full core
Maintain a flat back and tight core—45 seconds here feels intense.

4. Bicycle Crunches 45-Minute Full Body HIIT Workout

Targets: Abs, obliques
Increase speed to boost calorie burn while maintaining good form.

Repeat twice.

Cool Down: Post-HIIT Recovery (3–5 Minutes)

Never skip recovery! Cooling down lowers your heart rate and helps reduce soreness.

Recommended Cool Down Stretches

• Hamstring stretch
• Chest opener stretch
• Hip flexor stretch
• Shoulder stretch
• Deep breathing

Spend at least 20–30 seconds on each.

How Often Should You Do This 45-Minute Full Body HIIT Workout?

Because HIIT is intense, allow 24–48 hours of recovery between sessions.
Aim for:

• 2–3 HIIT sessions per week for fat loss
• 1–2 sessions per week if pairing with strength training
• Alternate days to allow proper recovery

Consistency is key — not daily exhaustion.

Tips for Getting the Best 45-Minute Full Body HIIT Workout Results

1. Focus on Form Over Speed

HIIT is fast-paced, but poor form leads to injury and reduced muscle engagement.

2. Track Your Intervals

Using a timer helps you stay honest during the work phases.

3. Progress Weekly

Boost intensity by:

• Adding resistance
• Increasing reps
• Increasing speed
• Reducing rest time slightly

4. Fuel Your Body Properly

A high-protein diet supports muscle recovery and fat loss.

5. Stay Hydrated

HIIT causes heavy sweat loss — replenish fluid throughout the workout.

Who Is This 45-Minute Full Body HIIT Workout For?

This 45-minute HIIT workout is perfect for:

• Men wanting fast, visible fat loss
• Anyone with limited time but big fitness goals
• Athletes wanting to improve conditioning
• Beginners (with modified movements)
• Experienced lifters wanting an added fat-burning boost

The flexibility of this workout makes it accessible to all fitness levels.

Frequently Asked Questions About 45-Minute Full Body HIIT Workouts

Is 45 minutes of HIIT too long?

Not when structured correctly. This workout balances work and rest to keep performance high and burnout low.

Can you build muscle with HIIT?

Yes! HIIT that incorporates strength movements helps maintain and even build lean muscle.

Is HIIT good for fat loss?

Absolutely — HIIT is one of the fastest and most effective fat-burning workout styles.

Do I need equipment?

No equipment is necessary, but adding dumbbells can increase resistance and improve results.

Transform Your Body With This 45-Minute Full Body HIIT Workout

This powerful 45-minute full body HIIT workout delivers everything men need to burn fat, build athletic strength, and boost overall conditioning — all in one energizing session. Whether you’re training at home, in the gym, or on the road, this routine is flexible, efficient, and guaranteed to produce serious results when done consistently.

If you’re ready to challenge your limits and elevate your fitness, add this workout to your routine 2–3 times per week and watch your physique transform.