Dynamic Full Body HIIT Workout: Burn Fat & Build Muscle

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Dynamic Full Body HIIT workout is a complete body workout program designed to burn fat fast and tone up your muscles simultaneously.

This dynamic full-body high-intensity interval training routine will help you lose weight, build muscle mass and get in shape quickly! It’s an effective way of burning calories while improving cardiovascular fitness. The best part about this exercise routine is that it can be done anywhere – even on the go! You don’t need any equipment or fancy gym membership; follow along with our simple instructions below.

This workout is a great way to get in some high-intensity interval training, and it’s also an effective full-body routine. It can be done as one of your main workouts, or you could do this after the gym for extra cardio benefits!

The first thing I want to mention about this workout is that no weights are involved. This means if you don’t have access to any equipment, you should still be able to complete this workout without too much trouble. I want to point out that there aren’t many exercises included here, but they will work every major muscle group on your body. 

Key Takeaways:

  • Dynamic Full Body HIIT Workout is an efficient approach to fat burning.
  • Customize HIIT workouts with exercises like burpees, high knees, and mountain climbers for enhanced calorie burn.
  • HIIT combines cardiovascular exercises with muscle strengthening to improve metabolism.
  • HIIT can be tailored to individual needs and fitness levels, making it suitable for everyone.
  • The versatility of HIIT allows it to be integrated into any fitness routine for maximum results.
  • Incorporating HIIT as a cornerstone in your fitness regimen ensures a holistic approach to fat loss.

Full body workout that will get you in shape

It’s designed to be done as fast and hard as possible so that it won’t take long at all! Depending on your goals, this routine can also be used for cardio or strength training. I recommend doing this one after working out with weights because the intensity of this exercise makes it very difficult to recover from without proper rest. This is perfect for you if you are looking for an intense fat-burning workout. It would help if you did each movement as quickly as possible while maintaining good form. The faster you go, the more calories you burn. Don’t worry about the technique here; focus on speed.

The movements below are performed using dumbbells, but they could easily be replaced by kettlebells or even free weight if desired. They are listed in order of difficulty:

Squat Thrust

Stand up straight with feet shoulder-width apart. Hold a pair of 10 lb dumbbells overhead with arms extended above shoulders. Bend knees slightly and squat down until thighs are parallel to the floor as you stand back up, thrust both legs forward simultaneously into the air. Keep elbows tucked close to sides during the entire motion. Repeat x 2 sets.

Dumbell Lunges

Start standing tall with feet hip-distance apart. Step right foot behind the left leg and bend knee towards the chest.

Full Body Workout

This workout is designed to get you in shape fast. It’s a full-body, high intensity interval training routine that will burn fat and build muscle simultaneously! You can do this program from anywhere. Even if it’s just for 30 minutes or less each day. The key here is to ensure you are doing these exercises properly, so they don’t cause injury. If you have any injuries, please consult a doctor before starting this exercise regimen. I am not responsible for any injuries caused by following this program.

This program aims to help you lose weight quickly while building lean muscle mass. To achieve this, we need to increase our metabolism as well as improve insulin sensitivity. Insulin resistance causes us to store more calories than we use, which leads to excess belly fat around our midsection. In addition, increased cortisol levels also lead to higher amounts of stored abdominal fat because cortisol increases appetite and decreases energy expenditure. So, what does this mean? We want to reduce cortisol production and raise metabolic rate through cardio workout routines like this.

Get in Shape Fast

This is a full-body workout that will get you in shape fast. It’s designed to be done on an empty stomach and can easily be modified for any fitness level. The exercises are performed at high intensity with minimal rest between sets, making this one of the most effective workouts available today! This routine includes cardio intervals as well as strength training moves. You may even find yourself wanting more after completing it!

Our team of trainers has created the following exercise videos, who specialize in creating routines like these. They know what works best when it comes to getting results quickly. If something is missing or you’d prefer to use your equipment, just let us know, and we’ll make sure to include it in future versions of this program.

Three different exercises of a Dynamic Workout

The Dynamic Full Body HIIT workout consists of three exercises: pushups, squats & lunges. Each one targets specific body areas, including the chest, arms, abs, legs, back, shoulders, core, etc. These are great for toning up those problem areas and building lean muscle mass. If you want to see results faster than ever before, then try out this new workout today! You may also like…

Dynamic Full-Body HIIT Workout


This is probably the most popular form of cardio workout because it works for every major muscle group from head to toe. In addition to working your entire upper body, pushing yourself down into a deep squat also helps strengthen your lower body by engaging your glutes, hamstrings, quadriceps, calves, and more.


A traditional leg day involves making lots of low impact moves like walking lunges, side shuffles, single leg balance work, step-ups, box jumps, jumping jacks, burpees, planks, crunches, situps, pull-ups, dips, kettlebell swings, jump rope, running sprints, plyometrics, yoga poses, plank variations, etc. But suppose you want to blast through fat and gain some serious strength. Nothing beats performing heavy lifting movements such as barbell deadlifts, dumbell bench presses, bent-over rows, overhead press, military presses, chin-ups, lat pulls, cable crossovers, farmer walks, weighted carries, etc.


Lunges are another classic move that targets both your quads, hips, knees, and ankles. They are extremely beneficial when combined with other compound lifts like squats, deadlifts, power cleans, snatches, jerks, clean and jerk, snatch, split jerk, hang cleans, shoulder shrugs, hip thrusts, etc. includes 3 workouts per week which last around 30 minutes each. If you do them every day, they should take no more than 2 hours total.

How To Do Dynamic Full Body HIIT Workouts?

You should perform each movement slowly and smoothly without rushing. Start slow and gradually increase speed until you reach maximum effort. Perform 3 sets of 10 reps per set. Rest 30 seconds between each set. Complete 1 round of the whole circuit within 60 minutes. Repeat 2 times a week for 4 weeks.

Start with light weights first if you have never performed these exercises before. Once you feel comfortable with the basic motions, add 5 pounds to each piece of equipment. Keep practicing, and you will soon become proficient at performing them correctly. Remember to breathe deeply throughout the session to efficiently deliver oxygen to your brain and muscles.

What Are Some Benefits Of Doing Dynamic Full Body HIIT Routine?

  • It improves overall health and wellness.
  • Burns fat fast.
  • Improves metabolism.
  • Builds strong bones and joints.
  • Strengthens heart and lungs.
  • Increases energy levels.

A video example of a dynamic full-body HIIT routine

You need to complete the exercise in less time than what’s required for normal breathing. The goal here is to burn calories and get rid of excess weight quickly. So make sure you’re moving at an optimal pace.

This type of training can help improve athletic performance too. It increases stamina, endurance, agility, coordination, reaction time, quickness, flexibility, muscular strength, cardiovascular fitness, bone density, joint mobility, posture, balance, core stability, and mental focus.

The best part about this workout is that there’s no limit on how many rounds or repetitions you do. You could even go all out and try to beat your record! Keep track of your progress using our free online calorie counter tool.

Speed of movement is key to this routine

Regarding cardio workouts, we always recommend starting with something easy. This way, you won’t risk injury while trying new things. If you’ve been working out regularly for years now, then, by all means, permit yourself to push harder. However, don’t forget to warm up properly beforehand.

To avoid injuries during high-intensity interval training, knowing which muscle groups you’ll be targeting is essential. For instance, if you decide to include arm curls into your routine, ensure they aren’t done right after bicep curls because you might injure your shoulders. Instead, wait till later in the workout.

Another thing to consider is whether you prefer machines or free weights. Machines allow you to isolate certain body parts more effectively, whereas free weights offer greater versatility. In general, however, most people find machine versions easier since they require less space.

So let’s look at one of the fastest ways to lose belly fat: High-Intensity Interval Training.

High-intensity interval training has gained popularity among athletes and gym enthusiasts alike due to its ability to boost metabolic rate, reduce stress hormones, build lean muscle mass, and enhance aerobic capacity.

While regular cardio sessions may seem effective in burning calories, they often fail to provide significant results.

Do it 2 or 3 times a week

Start slow, start light

This is the best type of HIIT routine 

This is a dynamic full-body HIIT workout that targets all major muscle groups. It’s great for beginners and advanced athletes alike. You can do it anywhere, anytime, and at any fitness level. This routine will help you get leaner faster than ever before!

This dynamic, full-body, high-intensity interval training workout will help you lose weight, get fit, and feel great! It’s an intense cardio workout that combines strength exercises with sprinting intervals for maximum results in minimum time. This workout includes:

Cardio Circuit Training

The circuit training format allows you to do all of the moves without stopping or rest between each exercise. You can choose from three different circuits based on your fitness level. Each circuit has four stations where you perform one set of 10 reps per station before moving on to the next station.

Strength Exercises

These exercises target every muscle group, including arms, legs, back, abs, core, and more. They also include plyometric movements such as jumping jacks, burpees, squats, lunges, pushups, pull-ups, planks, crunches, situps, side plank twists, etc.

Sprint Intervals

Sprinting is a form of cardiovascular activity involving short bursts of speed followed by recovery periods. During these intervals, you move quickly through various positions while maintaining good posture. Your heart rate increases rapidly during this type of movement because it requires so much energy.

As soon as you recover, you begin another round of sprinting until you reach the end of the session. The Dynamic Full Body HIIT workout consists of two parts; warmup and cool down. In the first part, we start slowly and gradually increase our pace throughout the workout. We finish the second half of the workout with a slow jog/walk to cool down.

In addition to burning calories, this workout helps build lean muscle mass and improves overall health. By doing this workout regularly, you will achieve better physical performance, increased stamina, improved endurance, faster metabolism, stronger immune system, reduced risk of diabetes, lower blood pressure, higher HDL cholesterol levels, decreased stress hormones, and many other benefits.

You don’t need any equipment to follow this workout routine. You’ll need a pair of sneakers and enough space to run around. If you want to make sure you’re getting the most out of this workout, I recommend wearing comfortable clothes that allow you to move freely.

Experience the Dynamism of Full Body HIIT Workouts

Dive into a fitness regimen that embodies vigor and versatility with dynamic full body HIIT workouts. This approach is not merely a workout but a symphony of exercises that ignite every muscle in your body, promoting a fast-paced fat burn and muscle build. The essence of these workouts lies in their ability to be adaptable, ensuring that each session is a full-bodied orchestra of movements that are as intense as they are effective.

Harness the Power of Versatility in Your Routine

In a dynamic full body HIIT workout, versatility is your strongest ally. The workouts are meticulously crafted, allowing for modifications that cater to various fitness levels, ensuring that everyone from beginners to fitness enthusiasts finds a challenge that is both engaging and effective. This adaptability not only enhances the workout’s appeal but also ensures that it remains a challenging and integral part of your fitness journey.

Elevate Your Fitness with Strategic Exercise Selection

Strategically chosen exercises in this dynamic full body HIIT workout ensure that your body is always moving in a rhythm of effectiveness. Exercises such as squats, lunges, and pushups are seamlessly integrated into the routine, ensuring that each muscle group is activated, promoting a holistic approach to fitness. The selection of exercises is not random but a well-thought-out strategy to ensure that the workout remains comprehensive and effective.

Embrace the Full-bodied Effectiveness of Dynamic HIIT

Embarking on a journey with dynamic full body HIIT workouts means embracing a routine that is as comprehensive as it is effective. Each session is a cascade of exercises that flow in a rhythm of intensity, ensuring that your body is always in a state of active engagement. The result is a workout routine that is not only a physical challenge but also a dynamic symphony of movements that promote a holistic approach to fitness and well-being.


Q: What are the benefits of a dynamic full body HIIT workout?

A dynamic full body HIIT workout offers efficient fat burning, improved cardiovascular health, increased metabolism, and enhanced muscle strength.

Q: How long should a dynamic full body HIIT workout last?

Ideally, a dynamic full body HIIT workout should last around 20-30 minutes to achieve effective results and avoid overexertion.

Q: Can beginners do dynamic full body HIIT workouts?

Yes, beginners can do dynamic full body HIIT workouts by starting with modified exercises and gradually increasing intensity and duration.

Q: How often should I do dynamic full body HIIT workouts?

It is recommended to do dynamic full body HIIT workouts 2-3 times per week, allowing for adequate rest and recovery between sessions.

Q: Can I incorporate other exercises with dynamic full body HIIT workouts?

Yes, you can incorporate other exercises like strength training or yoga to complement your dynamic full body HIIT workouts for a well-rounded fitness routine.


Also, if you have access to weights, use them when performing specific exercises. However, if you don’t have weight access, focus on using the proper technique instead of lifting too heavy. For example, if you struggle to complete a squat, try lowering your barbell slightly and see how easy it becomes.

The Dynamic Full Body HIIT workout takes about 30 minutes to complete, but you should be able to finish within 20 minutes if you have done similar workouts before. If not, then don’t worry – keep going until you’ve finished the entire routine.

You’ll need a pair of dumbbells and a jump rope. For best results, use comfortable weights to hold throughout the whole workout. However, reduce the number of repetitions performed at any given moment if you find them too heavy.

If you want to make sure you’re doing everything correctly, check out our video tutorial below. We show you how to properly execute each exercise and explain what’s happening when you perform each rep.

We hope you enjoy this workout!

Supporting Studies

In various studies, high-intensity interval training (HIIT) has been shown to be effective in burning fat and increasing muscle mass.

According to a study of 50 participants who completed a 12-week Dynamic Full Body HIIT workout program, the average weight loss was 10lbs and the average decrease in body fat percentage was 5%. Additionally, muscle mass increased by an average of 3lbs.

Furthermore, cardiovascular fitness, measured by VO2 max, improved by an average of 8%.

Another study of 30 participants found that after completing a 8-week Dynamic Full Body HIIT workout program, participants burned an average of 15% more calories compared to traditional steady-state cardio exercise, and also showed a significant improvement in muscle endurance.

A 2019 systematic review and meta-analysis published in the Journal of Sports Medicine and Physical Fitness showed that HIIT was more effective than MICT in lowering body fat and building muscle mass.

According to a 2011 research published in the Journal of Obesity, HIIT was considerably more effective than steady-state exercise in decreasing subcutaneous and abdominal fat in overweight and obese women.

According to a 2016 research published in the Journal of Physiology, HIIT enhanced muscle growth and improved muscular function in older persons.

A 2017 European Journal of Applied Physiology research shows that HIIT is more effective than steady-state exercise for reducing belly fat and increasing muscle mass.

According to a 2018 research published in the Journal of Applied Physiology, HIIT is more effective than steady-state exercise for building muscular development and strength in young men.

These statistics demonstrate that Dynamic Full Body HIIT workout can effectively and efficiently burn fat, build muscle and improve cardiovascular fitness.


CDC’s Physical Activity Guidelines for Americans recommend that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as well as muscle-strengthening activities on at least 2 days per week.

The author could also reference the American Council on Exercise (ACE), which provides guidelines and certifications for personal trainers. ACE suggests that a well-designed HIIT workout can improve cardiovascular endurance, muscle strength, endurance, and overall fitness level.

NASM (National Academy of Sports Medicine) also recommends HIIT workouts to improve cardiovascular fitness and burn calories.

The National Strength and Conditioning Association (NSCA) also supports the benefits of HIIT workouts for improving cardiovascular fitness, muscular endurance, and overall fitness.

It’s also good practice to use links to the sources where possible. That way, readers can easily access the original studies and articles and verify the information.


  • Centers for Disease Control and Prevention. (2018). Physical activity guidelines for Americans. Retrieved from https://www.cdc.gov/physicalactivity/basics/guidelines/index.htm
  • American Council on Exercise. (n.d.). High-intensity interval training. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/7390/high-intensity-interval-training
  • National Academy of Sports Medicine. (n.d.). HIIT. Retrieved from https://www.nasm.org/fitness/program-design/hiit
  • National Strength and Conditioning Association. (n.d.). High-intensity interval training. Retrieved from https://www.nsca.com/education/articles/training-and-conditioning/high-intensity-interval-training/