3 of the Best Full Body HIIT Exercises for Quick Results

If you want to get fit quickly, there’s no better route than high-intensity interval training (HIIT). The combination of a cardio workout with resistance training and functional bodyweight exercises burns maximal calories in minimal time through various intervals of intensity.


Why a Total Body HIIT Workout Delivers Results

HIIT increases cardio endurance like no other workout can. Simultaneously, it sculpts, shapes, shreds, and tones your physique, unlike traditional cardio. With a typical steady-state cardio workout, you could spend hours on a treadmill without burning significant calories or increasing muscle tone. But HIIT classes at Sweat440 combine cardio with resistance for the most efficient workout

HIIT Workouts Build Muscle and Generate Weight Loss

A traditional cardio workout leaves you chained to a treadmill, plodding along for an hour or more. Others have you strapped to a bike cycling to nowhere. But the best HIIT workouts at Sweat440 use diversity of motion, equipment, and intensity to target optimal output.

When you stick with one machine, or one pace, your body doesn’t enter both aerobic and anaerobic states. It also doesn’t activate different components like the fast twitch muscles used for quick-change of motion or intensity. And your metabolism doesn’t benefit from the shifts in intensity that target your VO2 max (maximum oxygen consumption during exercise) during HIIT.

HIIT workouts combine tools like slam balls, kettlebells, sleds, and dumbbells with cardio equipment like assault bikes, rowers, versa climbers, and ski ergs so you lose weight while increasing muscle tone, thereby improving your metabolism.

Traditional Cardio Workout vs. HIIT

Steady-state, one-dimensional workouts don’t allow you to perform as well for as long. When you use the same muscles in repetitive motions, two things occur. First, your body becomes used to the motion and engages muscle memory, so it stops having the same impact on your progress. And second, your muscles tire out from overuse, so you don’t perform to the best of your ability.

In contrast, HIIT changes up not only the intensity, but also the muscle groups being used. You perform one set of exercises for 45 seconds, rest for 15 seconds, repeat the sequence twice, then move on to a different exercise. After 3 sets of 3 exercises, you rest for one minute, then move on to a new station. So, at each station, you’re getting the most out of your body, thanks to the brief periods of recovery. You’re able to go longer, press harder, lift more, and avoid injury when your body’s not overtaxed.

3 New Full Body HIIT Exercises You’re Going to Love!

1. Interval Ski Erg Training

A Ski Erg is a unique machine that enhances cardio endurance and muscle definition equally well. Many pieces of cardio equipment, like bikes and treadmills, focus on your lower body. But a Ski Erg works your upper and lower body while also giving your heart and lungs a great workout. It mimics the motion of cross country skiing, but you don’t have to know how to ski to use it.

A Ski Erg uses the lats, triceps, pecs and abdominals to pull down on the handles, which quickly increases your heart rate. But it also engages more muscles than other forms of cardio, since you carry the motion from overhead with legs straight at start position, down into a squat, engaging the hamstrings, glutes, calves, and back.

Its wheel traps air for resistance, which varies in intensity, based on how hard you pull. It can also be intensified with the addition of full squats and reverse lunges. Best of all, the Ski Erg is safe for all fitness levels and is wheelchair accessible. It’s adaptable for anyone with leg injuries or who needs to be seated to work out, making it an amazing form of HIIT cardio. Ski Ergs are a fun and effective way to expedite fitness results

2. Interval Versa Climber Training

The Versa Climber is a unique machine that delivers a total body workout. It combines the effects of mountain climbing and hiking with upper body sculpting for complete fitness. It essentially acts like two cardio machines, combined with weights.

Versa Climbers have a lower body stepper and an upper body climber with customizable resistance levels. They create a unique pushing and pulling motion as you bend your left leg and arm, then right. As you pump your knees and arms, your arms remain above the heart and head for optimal circulation and cardio results.

Versa climbers are versatile in use, since they can be adjusted for physical therapy, all the way up to military and elite athletic level training. Versa Climbers deliver functional training with no impact on your joints for a safe full-body workout. Add Versa Climbing to your HIIT workout for quick results.

3. Interval Assault Bike Training

Unlike the bikes OrangeTheory and FlyWheel use, assault bikes are designed with direct feedback from athletes and coaches. The frame construction, crank, pedals, and motor are tooled to engage your total body in each workout.

Assault bikes use air resistance to scale how hard you work. The mobile handlebars generate an upper body workout while you cycle, unlike other bikes that focus on your lower body. Since you can set your own pace, the bike adapts to your output and is customizable for an individual ride. Assault bikes ramp up resistance automatically as you push and pull with greater speed and force.

Assault bikes are also adaptable to any body type or fitness level. Safe for rehabilitation, and equipped for extreme athletes, the customizable features make assault bikes an ideal addition to your HIIT workout.

Where to Try 3 of the Best Full Body HIIT Exercises

The winning premise of HIIT is that a variety of exercises and intensities are performed in specific intervals to maximize results. So, you don’t want to just hop on a Versa Climber and climb at random speeds for hours on end. It’s best to complete HIIT training with the supervision of certified HIIT trainers.

Sweat440 is led by qualified instructors who teach HIIT all day, every day. We know the exact formula to obtain the best results. We know how to adapt each machine to individual fitness levels, and how to help you reach your potential safely, without injury. Our trainers are FREE with every class, so you get personalized instruction at no extra cost.

And guess what? Sweat440 has ALL of the latest HIIT equipment under one roof! You don’t need to go out and buy a ton of expensive equipment to get in shape. We have Versa Climbers, Ski Ergs, Assault Bikes, rowers, sleds, slam balls, kettlebells, dumbbells, resistance trainers, sliders, TRX and more in convenient locations near you! Our full-body HIIT classes start every 10 minutes, so you don’t need an appointment. Your first class is free! Come try the latest HIIT technology today!


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How to Choose the Best Full Body HIIT Exercises

Choose a Combined Resistance and Cardio Workout
  • Intervals of intensity to maximize calorie burn
  • Machines that engage the total body
  • Classes that vary daily to target the whole body
  • Cardio equipment with customizable resistance
  • Variety of bodyweight, functional, and equipment exercises
Choose Sweat440’s Classes With the Latest HIIT Methods
  • Versa Climbers, Ski Ergs, Assault Bikes, Rowers
  • Animated demonstrations of exercises
  • Trainers that circulate to instruct
  • Apps for scheduling and assistance
  • Classes every 10 minutes so you don’t miss a workout