Full Body HIIT Workout: A 5 Minute Total Body Fat Destroyer

Last Updated on November 21, 2019 by Femniqe Editorial

Not all of us have 15 or 30 minutes to spare.

Some persons are super busy and have to rush out in the mornings for work or school.

If that’s you, you’re in luck today.

You’re going to get an extremely powerful 5 minutes full body HIIT workout routine that burn fat everywhere on your body.

And not only that, you will build sexy lean muscles.

But there’s a caveat.

During this 5 minute workout, your resting periods will have to be short. That’s the whole idea behind HIIT workouts.

Just for those who don’t know. HIIT stands for “high intensity interval training”.

It’s basically a training technique where you give a 100% or go all-out doing quick bursts of exercises with little to no rest in between.

For this full body HIIT workout plan you will only take 10 seconds rest. You will see why it’s so effective.

Especially for persons who don’t have a lot of time to exercise. You’re going to give that 5 minutes your everything.

So make sure to hydrate yourself before you start because you’re going to sweat💦 a lot.

The full body HIIT workout overview

Okay, for this 5 minute fat burner you’re going to need 2 dumbbells ranging from 8 to 10 pounds.

It is designed with 3 workouts, all targeting every muscle and area of your body. No stone will be left unturned.

You don’t necessarily have to use dumbbells but it adds intensity.

Which is a big boost!🚀

And guess what, if you don’t have dumbbells, you can fill two water bottles and use them.

Always practice to use weights in your training, it’s makes a huge difference.

You will burn more calories, reduce fat quicker and build leaner mass.

Let’s break down each of these workouts.

Note: Good form is key🔑 for any exercise. This will give you a bigger bang for your 5 minutes.

Here we go!🏁

1. Jump lateral Lunges 

This is a real calorie burner. It’s hard not to include this exercise in your HIIT workout routines.

You know what makes it even better?

Adding those dumbbells.

It’s going to increase the intensity of this move which means you’re going to burn tons of calories.

jump split lunges

How to do it

  • Get into the reverse lunge position holding both dumbbells downwards.
  • Now you’re going to jump as high as possible, while lifting dumbbells sideways.
  • During mid air switch your legs to land into the lunge position.
  • You can start with either your left or right leg but make sure to switch them alternately for every jump.

2. Side to side jump squat punch

You’re going to love this one.

Because it’s just fun and different in comparison to the typical HIIT workouts.

Just make sure that you’re wearing a good pair of gym shoes, you’re going to need the gripping force.

“You should be wearing your gym shoes in every exercise by the way”

side to side squat jump

How to do it

  • Stand with both feet hip-width apart while holding both dumbbells at your stomach.
  • You’re going to jump to the right as far as possible, landing into a squat position and punching the right  dumbbell forward.
  • Now jump as far to the left, doing the same thing punching with your left dumbbell.

3. Squat Hop Curl

Another hit workout that you will enjoy doing. It targets your upper and lower body muscles, especially those glutes and quads.

squat hop curls

How to do it

  • Stand with both feet close together while holding both dumbbells downwards.
  • You’re going to jump upwards landing into the squat position while curling both dumbbells to your chest.
  • Pause for 1 second then jump back to position A and repeat.

Your workout frequency

As with any workout plan you will need rest days.

It’s not wise to exercise every single day as at some point you will burn out.

Now, being that this total body HIIT workout lasts just 5 minutes, you can do it 5-6 days a week.

So your workout schedule could look something like this.

Monday – Workout Day

Tuesday – Rest

Wednesday – Workout Day

Thursday – Workout Day

Friday – Workout Day

Saturday – Rest

Sunday – Workout Day

Bear in mind, this is only for extremely busy persons. Those who have a short time frame to exercise whether it’s in the morning or night.

On the other hand, if you’re already following a workout plan, you can easily add this 5 minute routine.

Whether you’re lifting or doing your typical split workouts, you can finish off your session with this powerful circuit.


full body hiit workout


Give This Full body HIIT a try!

You’re going to love it because it’s quite different.

It’s not the typical workouts that you would expect for a HIIT routine. Just make sure that you eat healthy to support your workout results.

Seriously, it doesn’t matter how effective a workout is, you have to eat healthy to see results.

So if you want to lose weight make sure that you’re eating below your daily calorie requirements.

Here’s a meal plan you can use to help support fat burn.

If you’re vegan, use this meal instead.

This is extremely important to your fitness results with any workout plan.

You don’t want to spend your time giving it your all and not seeing the fruits of you labor.

If throughout the day you’re eating mostly processed junk food, might as well you didn’t workout. This might seem harsh but its the truth and you have to face it.

Getting your dream body will take sacrifices and controlling​ your eating habits.

It’s not that you will completely omit tasty junk foods from your life (healthy foods are also tasty). You just have to minimize it and start eating mostly healthy.

A treat now and then will not hurt.

But you have to develop the mental stamina to control your cravings.

The point is, if you’re always busy, combine this 5 minute full body workout with healthy eating.

You will feel and see the results by doing it consistently.

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