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5 Minute Workout | HIIT Total Body Blitz with WBFF Pro

5 Minute Workout | HIIT Total Body Blitz with WBFF Pro

Fitness Blogger Eve Dawes bikini beach

Fast, Effective, No Equipment Total Body Workout in 3 ½ minutes!

Do Short workouts work?

5 minute workout, how can a 5 minute HIIT workout even work and be effective? If you’ve done the 5 minute total body workouts 1 and 2 in the bodyweight workout series you know it’s possible and works. This 5 minute HIIT, actually it’s only 3 1/2 but feels longer will get you sweaty, tired and worked out. No equipments needed, so let’s go!

If you’re still doubting the effectiveness of a 5 minute workout or less, do the workout and then tell me that when you wake up the next day! Especially if you’ve done it on the beach, you’re going to feel it.



No Equipment 5 minute workout | Total Body Blitz

Perform each exercise either for:

  • 20 seconds in the order below with 10 seconds rest in between each


  • As many reps as possible in 1 minute and rest for 30 seconds before moving onto the next exercise.

  • You can also do more circuits if you want to workout for longer.

How to do the exercises in this 5 minute HIIT workout

Each exercise is linked to a video of the exercise if you’re unsure of anything or you can watch and follow along with me to the 5 minute HIIT workout video above.

  1. Walking lunges: Go LOW! 10 second rest

  2. Pop Squats: Go LOW to tone your booty 😉 10 second rest

  3. Curtsey Lunges: Knee touches floor each time. 10 second rest

  4. Narrow Stance Squat jumps without dumbbells: Try & keep knees in alignment, it’s tough in sand!!!! 10 second rest

  5. Squat (wide or narrow) with single leg lift to the side. Get down low in your squat. 10 second rest

  6. Jumping Jacks as fast as possible. 10 second rest

  7. Push Ups on feet or knees

Done!!! Back to the sun lounger and wine we go! Let me know if you’ve tried this 5 minute HIIT workout and your thoughts in the comments below.

More no equipment, total body workouts under 10 minutes!

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