Full BodyHIIT Inferno
A 40-minute HIIT session run in 30-second bursts. Medicine-ball slam burpees, jump squats, battle rope slams, mountain climber jumps and star jumps each run five rounds, with plank jacks to close — full body, maximum heart rate, no equipment beyond a ball and a rope.
HIIT Inferno at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Core, Shoulders, Chest
- Category
- Full Body
- Made for
- Everyone
- Price
- Free
6 exercises in HIIT Inferno
- 1Med Ball Slam Burpees5 × 30s
- 5 × 30s
- 3Battle Rope Double Arm Slams5 × 30s
- 4Mountain Climber Jumps5 × 30s
- 5Star Jump5 × 30s
- 6Plank Jack4 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run HIIT Inferno
Thirty seconds on, 30 off. Go at 80 percent on round one or round five will not exist. Slam the ball hard rather than dropping it, and land softly on every jump. Not a session to run the day before heavy legs — the fatigue lingers.
HIIT Inferno — questions
How long does HIIT Inferno take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for HIIT Inferno?
Bodyweight, plus a bar or bench for a few movements. The session is built around Med Ball Slam Burpees, Jump Squat, Battle Rope Double Arm Slams and more, and every exercise comes with a demo video in the GymiaFit app.
Is HIIT Inferno suitable for beginners?
HIIT Inferno is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does HIIT Inferno work?
Quads, Core, Shoulders, Chest. 6 exercises, starting with Med Ball Slam Burpees, Jump Squat, Battle Rope Double Arm Slams.
Is HIIT Inferno free?
Yes. HIIT Inferno is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of HIIT Inferno into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.