Quick Total-Body HIIT Workout for a Bikini Body

Burn calories + lose fat + tone up your body + less workout time = HIIT.


HIIT is short for high-intensity interval training.

High-intensity interval training is best known for its time efficiency, fat loss and calorie-burning benefits. 

For that, if you are looking to lose weight and tone up, HIIT is a smart choice.

According to a recent study, HIIT produces comparable or better physical and health benefits than low-to-moderate intensity workouts for a shorter period of time. 

After all, HIIT’s premise is that you get more for less, and there are numerous researches that back this claim. 

But how do you actually achieve more by working out less? 

High-intensity interval training makes “more for less” possible by tapping into post-workout calorie burning benefits. 

What it means is that HIIT triggers the afterburn effect, an effect that your body continues to burn calories at a higher than normal rate for up to 48 hours after the workout.  

In other words, you get a boost in your total calories burn from a single workout by applying HIIT training method. 

Another popular anaerobic exercise method is high-intensity circuit training. 

Although it’s similar, it is slightly different from HIIT or sprint interval training. 

It’s a strength-training based workout method that improves your cardiovascular fitness and gives you a total-body workout in half the time.

With high-intensity circuit training or HICT, there is no sprinting or any typical aerobic exercise for the matter. You simply chose 4-12 strength training exercises, and you perform them in a circuit format.

The exercises should be performed in rapid succession, allowing 30 seconds for each, followed by 10 seconds of rest. According to Chris Jordan, director of Exercise Physiology at the Human Performance and co-creator of the wildly popular Seven Minute Workout, the intensity should hover at about 8 on a discomfort scale 10. 

Quick Total-Body HIIT Workout

This HIIT-workout includes 8 strength training exercises that follow the scientifically established protocols for the most effective total-body HICT.

It’s a fast paced workout that you’ll perform each move for 40 seconds, followed by 20 seconds of rest for 3 rounds total. Including all recovery periods, it should be close to a 25 minute workout. 

Though different exercises primarily target different areas of your body such as core, glutes, thighs, or upper body, no one exercise fails to engage your entire body. 

When performing each exercise, focus on the correct form, not the speed.

Within your capacity, keep it fast-paced and quick, not the other way around. After all, quality plays a bigger role than quantity in fitness.

How does it work: There are 8 exercises included in this HICT-Workout.

You’ll perform each move for 40 seconds followed by 20 seconds of rest. Go as fast as you can while maintaining the correct perform.

Repeat for 2-3 rounds depending on your times. Scroll down to get the descriptions how to perform each move.

25-Minute HIIT-Workout for Women

25 minute HIIT-Workout for women

Perform the exercises in the sequence below. Read the instructions before doing the exercises.

1. Dumbbell Squat to Overhead Press

Squat to overhead press

How to do it:

  1. Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart.
  2. Brace your your abs as you push your hips back and lower your body into a squat, keeping your chest upright and your knees over your toes.
  3. Pause for a moment, then push through your heels to return to standing. Press up the dumbbells overhead. Lower the weights to return to the starting position.
  4. Perform the exercise for 40 seconds, then rest for 20 seconds before moving to the next move.

2. Jump Squats

Jump Squats - total-body, glutes, quadriceps, hamstrings and calves

How to it:

  1. Stand with your feet hip-width apart and place your fingers on the back of your head. Pull your elbows back so that they’re in line with your body. 
  2. Push your hips back and dip your knees in preparation to leap.
  3. Explosively jump as high as you can. When you land, immediately squat down and jump again. Continue for 40 seconds, then rest for 20 seconds. 

3. Push-Ups

Push-ups for building upper body and core strength

Original Image Credit: womenshealthmag.com

How to do it:

  1. Get down into the plank position with your hands under but slightly outside of your shoulders. 
  2. Brace your abs as you lower your body until your chest nearly touches the floor.
  3. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
  4. Pause, then push back to the starting position as quickly as possible. Keep your abs tight the entire time. Do as many as you can within the 40 seconds with perfect form.

Tips: Do not let your hips sag at any point during the exercise. If this happens, consider that your last repetition and end the set.

4. Glute Bridge

Glute bridge exercise - butt workout for women

How to do it:

  1. Lie on your back face up on the ground with arms to your sides. Keep knees bent, hip-width apart and heels on ground, toes flexed up.
  2. Brace your abs and lift hips off the ground until knees, hips, and shoulders are in a straight line. Keep your weight in your heels.
  3. Hold 2 – 3 seconds, then return to the start position. Do as many as you can for 40 seconds with good form.

5. Dumbbell Renegade Row


How to do it:

  1. Grab a pair of 8 to 10-pound dumbbells and get in plank position with your hands on the weights and your feet hip-width apart.
  2. Your body should form a straight line from your head to heels. Contract your abs, bend your right elbow and raise the dumbbell until your elbow passes your torso. Press the left dumbbell into the floor for balance.
  3. Lower your arm and repeat on the other side. Continue alternating for 40 seconds. Do as many reps as you can with good form.

6. Jumping Jacks

Jumping jacks - aerobic exercise

How to do it:

  1. Begin by standing with your feet together, arms fully extended with your hands at your sides.
  2. Bend your knees slightly and push through the balls of your feet while straightening your your knees in one motion. Quickly jump up spreading your legs wider than hip width apart.
  3. As you jump up, raise both arms out and up in a smooth motion until your hands meet above your head.
  4. As you return to the ground, bring your feet back together and your hands back to your sides with your arms fully extended.
  5. Completing as many reps as possible in 40 seconds.

7. Tricep Dips

How to do it:

  1. Sit on a chair with the hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows (no lower than 90 degrees) and lower your hips down, keeping the elbows close to your side and shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows. Repeat and complete as many reps as you can in 40 seconds.

8. Reverse Crunches

Reverse Crunches - lower abs and obliques

How to do it: 

  1. Lie flat on an exercise mat on the floor, with your thighs vertical but knees slightly bent.
  2. Extend your legs fully and place your hands palms down, flat on the floor beside you.
  3. Keeping your feet together and squeezing through your abs, raise your tailbone off the ground and move your feet up. Be careful not to use momentum.
  4. Hold for a count of one and return by slightly letting it touch your butt to the ground with control and repeat.
  5. Do as many as you can for 40 seconds with good form. 


There you have it! A quick total-body HIIT-Workout to burn major calories, lose weight and tone up your body. The best part is the whole workout is under 25 minutes. 

Have you tried it? If you did, was the workout challenging enough for you? Leave us a comment below to let us know.

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