Full body HIIT workouts are one of the easiest ways to break a sweat, hit every major muscle group, and walk away feeling like you actually did something. They’re short, effective, and leave you with that post-workout high. Even if you’ve only got 30 minutes.
That’s why they’re perfect for busy people. Two or three sessions a week are all it takes to start building strength, endurance, and confidence.
But if you’re just starting out, you don’t want to load up with heavy dumbbells or jump into advanced movements you’ve never done before. We prepared 3 full body HIIT workouts for beginners that are going to be challenging enough but still doable.
Full Body HIIT Workout for Beginners with Kettlebells
If you’ve got a kettlebell, you’ve already got one of the best tools for a full-body HIIT session. Kettlebell training is all about compound movements.
Here’s a beginner-friendly workout that actually hits everything:
Workout Structure
- 4 exercises
- 40 seconds work, 20 seconds rest
- 3 total rounds
- Rest 60 seconds between rounds
The Exercises
- Kettlebell Swings
Great for building power through the hips while firing up your glutes, hamstrings, and core. Keep your chest up and drive the bell with your hips.
- Kettlebell Goblet Squats
Targets legs and core. Hold the bell tight to your chest, sit deep, and push through your heels.
- Kettlebell Rows (One Arm or Two)
Pull from a hinge position to hit your back, shoulders, and arms. Stay balanced and brace your core.
- Kettlebell Push Press
Use a slight leg drive to press the kettlebell overhead. Works your shoulders, triceps, and core without crushing your joints.
Pro Tip
Start lighter than you think. Kettlebells demand control, especially under fatigue. As the rounds go on, your form can slip without warning. Lighter weight helps you stay sharp, avoid sloppy reps, and cut the risk of injury. Once you’ve got the movement down, you can go heavier later.
Full Body HIIT Workout for Beginners with Resistance Bands
If you’ve followed our past workouts, you already know how versatile resistance bands can be. We’ve covered plenty of exercises that hit every muscle group. That’s exactly what makes them perfect for beginner HIIT workouts.
They’re light, portable, and easy to adjust. You don’t need a full gym. You don’t even need a heavy load. The band creates constant tension, which means your muscles are working the entire time, even during small movements.
Workout Structure
The layout doesn’t change just because you’re using bands.
- Choose 4 to 5 exercises
- Work for 40 seconds
- Rest for 20 seconds
- Repeat for 3 rounds
- Rest 60 seconds between rounds
You still want to push hard during the work periods, then let your heart rate come down just enough during rest so you can hit the next round strong.
Need Exercise Ideas?
We’ve got you. Check out our full guide on resistance band exercises for moves that hit every muscle group.
Full Body HIIT Workout for Beginners with Body Weight
Bodyweight training is where it all starts. It doesn’t matter if your goal is to build muscle later, get leaner, or just move better. This is the foundation.
Learning how to control your own body is underrated. You’re teaching yourself how to push, pull, squat, jump, and brace all without a single piece of equipment.
Whether you’re training at home or prepping for the gym, bodyweight workouts make you more aware of how your body moves. That awareness sets the stage for safer, stronger progress down the line.
Workout Structure
Same format as the others:
- 4 to 5 exercises
- 40 seconds of work
- 20 seconds of rest
- Repeat for 3 rounds
- Rest 60 seconds between rounds
Want to Know Where to Start?
We put together a detailed guide on basic bodyweight exercises for beginners. It covers everything you need to build a solid routine. From proper form and common mistakes to smart variations if something feels too hard.
Final Thoughts
You don’t need fancy machines or long workouts to get results. With just a kettlebell, a resistance band, or your own body, you can build strength, improve conditioning, and feel better in your skin.
The key is starting with the right intensity and choosing movements you can perform with control. Stick to the workout structure, focus on good form, and stay consistent.
