Jump to the routine

The Full-Body Strength Training and HIIT Circuit

This high-intensity routine is sure to leave you sore.

Jump to the Routine
  • 8

  • Yes

Muscular-Topless-Male-Performing-Lying-Dumbbell-Pullover-End-Position
Per Bernal / M+F Magazine
Muscular-Topless-Male-Performing-Lying-Dumbbell-Pullover-End-Position
Per Bernal / M+F Magazine

If you want to get all-around fit and healthy, you have to kick crash diets and overtraining to the curb. I want you to be strong enough for everything in life, whether it’s hopping on a wakeboard or riding a quad. So when putting this total-body HIIT routine together, I really wanted to go back to basics.

It’s a common misconception that you need to spend hours in the gym each day to see results. In reality, you can spend less than an hour each day working out so long as you stay consistent with your fitness regimen as a whole, and the following workout is a great routine to work into the rotation. For each block (exercises marked A and B), complete 10 reps for each move back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block. 

Joel Freeman is a Beachbody Super Trainer and creator of LIIFT4, an eight-week weights-and-HIIT program. Check it out on beachbodyondemand.com.

Renegade Row Pushups

5 Fun HIIT Workouts

Kick start your fat-burning cardio routine.

Read article

Routine

Want a copy on the go?
Print

For each block (marked A and B), complete 10 reps for each move, back-to-back, rest 30 seconds, and repeat 2 more times before moving on to the next block.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 2 of 8

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
10
Rest
30 Seconds
Exercise 3 of 8

Dumbbell Press

Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 5 of 8

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 6 of 8

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
10
Rest
30 Seconds
See all of our tutorials