Dave Dreas

Online Fat Loss Coaching

Total Body HIIT Workout

No More Excuses If You’re Short On Time

Sometimes you don’t feel like lifting weights or you might not have access to any equipment.

If that’s the case I’ve put together a Total Body HIIT workout. The primary focus is to get your heart rate up, burn calories, and fatigue your muscles.

To be honest, you could do this workout once a week if you’re not a huge fan of doing Low Intensity Steady State Cardio (LISS).


Spiderman Walk – 8 Reps
Supermans – 8 Reps
Squat To Standing – 8 Reps
Fire Hydrant – 8 Reps each direction, each leg
Downward Dog – 8 Reps

Bodyweight Tri Set

Perform the amount of reps required of 1A, take no break and immediately do 1B, take no break and immediately do 1C. Take a 30 second rest and repeat 1A, 1B, 1C again for a total of 4 times. Once you complete superset (1A, 1B, 1C) take a 1 minute break. Do the same for 2 and 3.

1A. 15 Push Ups
1B. 15 Squats
1C. 15 Reverse Crunches

2A. 15 Supermans
2B. 15 Split Squats (Right Leg)
2C. 15 Elevated Crunches

3A. 15 Plank Shoulder Touches (15 each shoulder)
3B. 15 Split Squats (Left Leg)
3C. 15 Rocky Sit Ups


Finisher (If you’re up for it) – repeat 3 rounds no break in between
30 seconds of High Knees
30 seconds of Burpees

The best part about this workout is it’s less than 25 minutes from start to finish. You’ll feel the burn and you’ll sweat your ass off.

Give it a shot and let me know how it goes.

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I drink coffee, watch very little TV and enjoy writing about Fitness and Nutrition “stuff.” I created DaveDreas.com to share all of this content, and arm you with some knowledge bombs so you can build muscle and lose fat. I also have a dope online coaching platform where my clients get results. Join me on Instagram where I provide you insight into how I train and get fit.

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