Dynamic Full Body HIIT Workout

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

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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 there are no weights 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. 

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! This routine can also be used for cardio or strength training, depending on your goals. 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. If you are looking for an intense fat-burning workout, then this is perfect for you. It would help if you did each movement as quickly as possible while maintaining good form throughout. 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 make sure 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.

The goal of this program is 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 such as this one.

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Is HIIT Bad for You?

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 different exercises: pushups, squats & lunges. Each one targets specific body areas, including chest, arms, abs, legs, back, shoulders, core, etc. These are all great for toning up those problem areas as well as 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. In that case, 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. This means that 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.

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If you have never performed these types of exercises before, start with light weights first. Once you feel comfortable with the basic motions, add 5 pounds to each piece of equipment. Keep practicing, and soon enough, you will become proficient at performing them correctly. Remember to breathe deeply throughout the entire session to deliver oxygen efficiently 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 not only to burn calories but to 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! Just remember to keep track of your progress using our free online calorie counter tool.

Speed of movement is key to this routine

When it comes to 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, it’s essential to know which muscle groups you’ll be targeting. For instance, if you decide to include arm curls into your routine, make sure they aren’t done right after bicep curls because you might end up injuring your shoulders. Instead, wait till later in the workout.

Another thing to consider is whether you prefer to use 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 take a 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!

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How Long Does It Take For HIIT Results?

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, which are 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 that involves short bursts of speed followed by periods of recovery. 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 entire workout. We then 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. All you’ll need is 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.


Also, if you have access to weights, use them when performing specific exercises. However, if you don’t have access to weights, focus on using the proper technique instead of lifting too heavy. For example, if you find yourself struggling 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 weights that are comfortable enough to hold throughout the whole workout. However, if you find them too heavy, reduce the number of repetitions performed at any given moment.

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!