{"id":44361,"date":"2023-06-05T03:00:00","date_gmt":"2023-06-05T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/14-min-fullbody-hiit-workout\/"},"modified":"2025-05-16T12:20:07","modified_gmt":"2025-05-16T10:20:07","slug":"14-min-fullbody-hiit-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/14-min-fullbody-hiit-workout\/","title":{"rendered":"Workout of the week: 14-min full-body HIIT workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ full-body HIIT workout \/ 14 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym box &amp; gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ah, June! With&nbsp;<strong>longer and sunnier days in full swing, the time is perfect for you to rev up your workout routine and try a HIIT workout<\/strong>. HIIT stands for high-intensity interval training. It involves&nbsp;<strong>short, intense bursts of activity followed by brief periods of rest<\/strong>. And the best part? You can do it anywhere, anytime, with no equipment necessary.<strong>&nbsp;It&#8217;s the perfect summer workout!<\/strong><\/p>\n\n\n\n<p>So, whether you&#8217;re at the beach or in the park, or even if you&#8217;re still in the city, you should try this&nbsp;<strong>full-body HIIT workout<\/strong>. It has&nbsp;<strong>8 exercises<\/strong>&nbsp;to perform for&nbsp;<strong>20 seconds, with 10 seconds to rest between<\/strong>. With&nbsp;<strong>3 rounds<\/strong>, the whole workout will take&nbsp;<strong>14 minutes to complete.&nbsp;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Crawl<\/li>\n\n\n\n<li>Long jump<\/li>\n\n\n\n<li>Bunny hops<\/li>\n\n\n\n<li>Box jump<\/li>\n\n\n\n<li>Crab walk<\/li>\n\n\n\n<li>Side to side<\/li>\n\n\n\n<li>Inch worm<\/li>\n\n\n\n<li>Lateral jumps<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s HIIT it!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 exercises<\/li>\n\n\n\n<li>20 sec on, 10 sec off<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>14 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Gym box &amp; gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM<\/h3>\n\n\n\n<p>EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; CRAWL<\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin in a kneeling position with your hands on the floor in front of you. Engage the core and set the shoulders.&nbsp;<\/li>\n\n\n\n<li>Keeping the torso horizontal, lift the knees a few inches off the floor \u2014 this is your start position. You will feel the muscles in your core engage.<\/li>\n\n\n\n<li>Start crawling forward-moving opposite hand and foot in a smooth, coordinated manner. Try to keep the back horizontal as you move.<\/li>\n\n\n\n<li>Continue for 20 seconds. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LONG JUMP<\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find a space where you have 2-3m in front of you, and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.&nbsp;<\/li>\n\n\n\n<li>Quickly bend the knees and hips (to about a \u00bd squat position) and swing the arms backwards. Keep the knees over the toes throughout.<\/li>\n\n\n\n<li>When you hit the lowest position, rapidly extend the hips and drive the arms forwards and up (about a 45-degree angle) to straighten the body and jump forwards.<\/li>\n\n\n\n<li>Keep the core tight and remain balanced during the leap. As you land, drive the legs forward allowing the knees and hips to bend slightly to absorb the landing.&nbsp;<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; BUNNY HOPS<\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat and get your hands on the floor, like a quadruped.<\/li>\n\n\n\n<li>With the hands on the floor, jump with the feet held tightly and the knees bent.<\/li>\n\n\n\n<li>Alternate the weight and balance between legs and arms.<\/li>\n\n\n\n<li>Keep going for 20 seconds.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; BOX JUMP<\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand in front of a plyo box or step.<\/li>\n\n\n\n<li>Swing the arms back and rapidly drop into the squat.<\/li>\n\n\n\n<li>As soon as you hit the bottom of the squat, quickly swing the arms arm and extend the hips as you jump onto the box.<\/li>\n\n\n\n<li>Land into a squat with control.<\/li>\n\n\n\n<li>Step down and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; CRAB WALK <\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin sitting on the ground with your knees bent and feet flat on the floor. <\/li>\n\n\n\n<li>Place your palms on the ground slightly behind your hips.<\/li>\n\n\n\n<li>Raise your glutes around two inches from the ground. This is your starting position.<\/li>\n\n\n\n<li>Move your right hand forward a few inches and straighten your left leg in front of you at the same time.<\/li>\n\n\n\n<li>Tap your heel to the ground for a second and immediately return to starting position.<\/li>\n\n\n\n<li>Repeat on the other side, with your left hand and right leg.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; SIDE TO SIDE <\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.<\/li>\n\n\n\n<li>Sit back into your hips and gently hop sideways to the left with your left leg leading.<\/li>\n\n\n\n<li>Reach your right hand towards your left leg and touch the floor. This is one rep.<\/li>\n\n\n\n<li>Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot.<\/li>\n\n\n\n<li>Increase your speed to intensify that cardio power.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7 &#8211; INCH WORM<\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin in a push-up position. Hands shoulder-width apart and feet hip-width apart.&nbsp;<\/li>\n\n\n\n<li>With the hands fixed on the floor, slowly walk the feet towards the hands keeping the legs straight.&nbsp;<\/li>\n\n\n\n<li>When you have reached the limit of your hamstring flexibility, keep the feet fixed as you walk the hands forward, returning to the push-up position.<\/li>\n\n\n\n<li>Repeat for repetitions or time.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8 &#8211; LATERAL JUMPS<\/h3>\n\n\n\n<p><strong>20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First, bend your right knee and move your feet over with a small jump, transferring your body weight to the left side.<\/li>\n\n\n\n<li>Now bend your left knee and move your right foot to the other side with a small jump.&nbsp;<\/li>\n\n\n\n<li>Make sure you use your arms for balance.&nbsp;<\/li>\n\n\n\n<li>When you get more familiarised with the movement, you must increase the speed. In no time, you\u2019ll feel like you were rollerblading.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">An effective 14-min full-body HIIT workout. Find more workouts below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-kinesis-workout\/\">40-min Kinesis workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-push-and-pull-strength-workout\/\">20-min push and pull strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-endurance-workout\/\">12-min endurance workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-metabolic-strength-workout\/\">15-min AMRAP metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-amrap-core-workout\/\">10-min AMRAP core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-chest-and-triceps-workout\/\">30-min chest and triceps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-superset-workout\/\">20-min superset workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-no-equipment-cardio-workout\/\">10-min no-equipment cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-kettlebell-tabata-workout\/\">12-min kettlebell Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-fullbody-functional-workout\/\">20-min full-body functional workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ full-body HIIT workout \/ 14 minutes Equipment: Gym box &amp; gym mat Ah, June! With&nbsp;longer and sunnier days&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 14-min full-body HIIT workout | EVO Fitness","_seopress_titles_desc":"Warmer days are perfect to rev up your workout routine. And this 14-minute full-body HIIT workout promises to do just that.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,349,924,935,936],"class_list":["post-44361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-full-body-workout","tag-hiit-workout","tag-workout-of-the-week","tag-wow"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44361"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44361\/revisions"}],"predecessor-version":[{"id":54871,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44361\/revisions\/54871"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44362"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}