Total Body Home Workout

Sometimes I fantasize about having hour-long workouts and other times I just want to get it DONE! I have a feeling most of you can relate to the latter.

This total body workout HIIT workout is for those days when you want a little of both – a butt-kicking, empowering workout that only lasts as long as your favorite New Girl episode (with commercials). All you need is a set of dumbbells heavy enough to challenge you on the last 2 to 3 reps of each exercise. That means you can ditch the commute and complete this workout in the comfort of your home.

Set a timer for 10 minutes. Complete as many rounds of the exercises back-to-back as possible. Rest for 60 seconds and repeat the 10 minute AMRThis total body HIIT workout is perfect for those days when you want a a butt-kicking workout that only lasts as long as your favorite New Girl episode (with commercials). AMRAP (As Many Reps As Possible) one to two more times.

total body hiit workout

You got this! Tell me – what are your favorite HIIT exercises to do when you want to get the most bang for your buck? – in the comment box below.

Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. Wow this is awesome. Good exercises for women to stay fit.

    1. Thank you!! Glad you like it

  2. […] exercising, you’re also missing out on a ton of #bossbabe benefits like increased metabolism, toned muscles, strong bones, balanced hormones, better self-esteem, and stress-relief.Β It’s important to […]

  3. Excellent and effective workout, Emily! You’re very motivational. How much do your dumbbells weight?

  4. I wonder about the person who invented burpees, hahaha. They are soooo challenging and they give results even when you can only do a couple. Thanks for sharing with us at Creatively Crafty #ccbg πŸ™‚

    1. You’re so welcome! Haha right?! I think they actually originated in the military but I’m not sure.

  5. Thank you for sharing at Ravenwould.

    1. You’re welcome! Always fun to link up!

  6. Love this workout,short and convenient ,thanks for sharing

  7. I pinned this post, I need to get back into the routine of working out. It is over 100 degrees already.

    1. You got this Leslie! Let me know what else I can do to keep you motivated

  8. Need to start incorporating this into my routine! Thanks so much for sharing! πŸ™‚

    xo, Taylor || The Millennial Sprinkle (

  9. Love this workout routine!!

    1. Thanks girl!! It’s short and sweet πŸ™‚

  10. I go to gym myself a lot and I usually do weight lifting. I really liked the exercises you mentioned here. Normally when I used to do workout at home, I used to do some bicep exercises with dumbbells, then push-ups, diamond push ups, crunches, and I had that rod to do pull-ups. So I think you can also add that pull up part which can be easily done at home. Apart from that amazing blog.

    1. All great ideas! Thank you for reading πŸ™‚

  11. Push up to side planks are killer!

    1. I love how they target almost every inch of your body!! Core, thighs, abs, and arms!

  12. I love the speed and great results from HIIT, but I need a class to keep me truly motivated and pushed!

    1. I totally get that! I love the unspoken competition a class brings. The energy is contagious

  13. My issue as with nutrition is that the goal posts on what or what is not good for us seem to change all the time. I am sure your workout will be popular but I am think I am too old and fat to bother these days. #TwinklyTuesday

    1. Yes, food news can be so confusing! I always practice eating whole, nutrient dense foods. Basically just avoid the processed junk or food with added sugars and artificial ingredients. No don’t say that! All these exercises are modifiable (I put the modifications in the text). And it’s never too late to start taking care of yourself

  14. LOVE how easy and quick this workout is! Thanks for sharing girl!

    1. No problem lady!! Get it done and get on with it right?

  15. And I just pinned this!!! Definitely going to use it!

    1. Aaaww yay! Thanks girl ??

  16. Looks like a good workout!

    1. Thanks!! Are you going to try it?

      1. Yeah, I like having at-home workouts in my arsenal for bad weather days!

        1. Oh this one would be perfect for one of those days. Glad you like it πŸ™‚

  17. Great workout! I love options to workout at home!

    1. Thanks Atim! It’s so convenient!

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