Andie Thueson » Wellness » Healthy Living » Total Body Circuit HIIT Workout

Total Body Circuit HIIT Workout

· · ·

This is a sponsored post written by me on behalf of Iron-Tek. All opinions are 100% mine.

Get your whole body moving and toned with this Total Body Circuit HIIT Workout designed for all fitness levels. 

I Love a good HIIT workout for a couple of really good reasons

#1 – They are fast! – You can HIIT it and quit it! { see what I did there 😉 }

#2 – They are super effective! They are an excellent way to burn a good amount of calories and get some great muscle toning in a small window of time – back to reason #1 I mentioned!

For busy folks without a whole lot of time to dedicate to fitness HIIT workouts are where it’s at! I love mixing things up a getting a bit of everything in, this workout is designed to tone your whole body and help with a little speed and agility! Speed and agility training will help you react to sudden movement better in day to day life. For example tripping or missing a step 😉

Now for the good stuff!! This workout consists of 3 Circuits, each circuit is 45 seconds WORK followed by a 15-second rest. You’ll repeat each circuit 3 Times. Rest for 60 Seconds before starting next circuit.

Circuit #1


Channel your inner Olympic skater as you do, sweep your left leg behind you while bringing your left arm across your body. Then, step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides. 


Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward slowing lower your bootie to the ground and then stand back up squeezing your glutes at the top.

V -Ups

Lay flat on the ground and then crunch your body up to form a “V” and then slowly lower back down.

Circuit #2

Frogger Leaps

Start in a squatting position then swing your arms for added momentum and jump out and far as you can landing in a squat position.

Curtsy Squats

Stand with feet shoulder-width apart, hands on hips. Cross right leg behind body and to the left so that inner thighs touch. Bend left knee 90 degrees, toes pointing forward, then return to starting position.

Sit Ups

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them if needed. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. Then slowly curl up and touch your elbows to your knees – then slowly lower your body back down. – Then repeat.

Circuit #3

Heismans/Fast Feet

Start in an athletic position with your feet shoulder-width apart and your hips low. 2. Push through the balls of your feet and run in place quickly.

Glute Bridges

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.Lift your hips off the ground until your knees, hips, and shoulders form a straight line. …Hold your bridged position for a couple of seconds before easing back down.


Lie on the floor with your knees bent and your feet flat on the floor. Inhale and exhale, pressing your back against the floor. Lift your head–keep your neck straight–until the shoulders roll off the floor. Curl the upper body upward until your shoulder blades are just off the floor. Stretch your arms beside your body with your palms flat but raised about 6 inches off the floor. Move the arms in a patting motion at your sides while inhaling for 5 counts and puffing out for 5 counts. You should be reaching forward and maintaining an aligned spine and tucked-in abdomen. Repeat the inhale-exhale count 9 more times for a total of 100 counts.

When it comes to working out, proper nutrition is so important it can make the difference in how well you can perform when you are working out! I am a huge proponent of pre-workout supplement! It helps me to push myself more and get the most out of my workouts. But the problem I have with some other pre work products, many of them they have so many scary additives, and they make me feel jittery and nervous instead of focused and empowered. I recently was able to try  Iron-Tek  pre-workout and post-workout products. I was impressed! They are made with no artificial flavors or sweeteners and all non-GMO products.

The taste personally was not my favorite, but it’s not like I am sipping on this all day – I down it and get to work! 

By far it is one of the best pre-workout supplements that I have tried. My mind was focused, and I had a very clean and good energy throughout my workouts.

The Post Workout recovery supplement is chalk full of good things like coconut water, tart cherry, and by adding water, will help you to rehydrate after an intense workout like this beauty above you just nailed! I love that Iron-Tek has a unique vision in the sports nutrition space. For decades, they have created workout supplements for those who make things happen. {US!} And now they have gone back to basics and simplified their line and have identified what’s essential, and got rid of the rest. And that is something I can fully support! So grab your pre-work supplement, crush this workout which I know you will! Then recover with some post workout Hydro Recovery, all from my friends at Iron-Tek

Want more awesome HIIT Style Workouts – Check these out!

For more information about Iron-Tek Check Them Out on Their Social Media! 

Visit Sponsors Site


  1. Whitney @ To Live & Diet in L.A. says:

    I love quick and sweaty workouts that I can do anywhere! I am traveling this week and will definitely be trying this one in my hotel room!

  2. Love that I can do this right in my living room! HIIT workouts are the best

  3. Lorie Yarro says:

    I have a love hate relationship with HIIT workouts. But they are so effective! And i feel so good after. Love that this one can be done anywhere!

  4. amanda -runtothefinish says:

    I admit before this injury, I never did much HIIT because I just ran!! But I totally see the benefit and needed some new ideas, perfect timing

  5. Kristina @ Love & Zest says:

    I love workouts like this! I love being able to get a good workout in and staying home at the same time!

  6. Always looking for new HIIT routines! This one looks so good. I haven’t tried using a pre workout in so long… may be time to consider it again.

  7. Alisa Fleming says:

    This is such a fantastic workout for a small space! I love how it covers so many muscle groups.

Leave a Reply

Your email address will not be published. Required fields are marked *