Ready to torch calories, boost endurance, and build strength in just 45 minutes? This full-body HIIT (High-Intensity Interval Training) workout combines cardio and strength training with minimal rest to give you maximum results—fast.
Inspired by popular classes like Orangetheory Fitness and Team Beats (found in Technogym-equipped gyms and YMCAs), this workout is designed to keep your heart pumping and muscles working. Grab your heart rate monitor, lace up your sneakers, and let’s go!
What to Expect:
This workout can be done in any order, cardio or strength, and even the blocks within each section. It requires a lot of equipment, so you’ll need a pretty large at home gym, an apartment gym or an area at your gym with these items in close proximity. Here’s what you can expect at a high level:
- Total Workout Length: 45 Minutes
- Cardio Time: 20 Minutes
- Strength Training: 25 Minutes
- Equipment Needed: Treadmill, Rower, Stationary Bike, Dumbbells/Kettlebell, Medicine Ball
- Heart Rate Monitor Recommended: Yes
💡 Tip: Come warmed up and ready—this workout does not include a warm-up phase.
Why Use a Heart Rate Monitor?
Using a heart rate monitor allows you to train smarter by targeting specific intensity zones:
- Green (Base): Build endurance and burn fat
- Orange (Push): Improve speed and cardiovascular capacity
- Red (All-Out): Increase power and anaerobic threshold
This method ensures you’re getting the most out of every rep and sprint—no guesswork. Let’s jump into the cardio portion.
The Cardio Breakdown (20 Minutes)
What I love about this workout is the mix of cardio to keep your training interesting, targeting a full body workout.
For this cardio session, we’ll be using heart rate zone training to guide our effort levels, alternating between endurance-building and explosive efforts. Here’s a deeper look into the paces we’ll be using for our intervals.
Base Pace:
This is a challenging but sustainable pace that you can maintain for 20-30 minutes, typically in the green heart rate zone (71-83% of your max heart rate). It’s meant to be an active recovery stage, focusing on building endurance and burning fat.
Push Pace:
This is a faster pace than your base pace, designed to push you into the orange heart rate zone (84-91% of your max heart rate). It’s meant to be a challenging effort that you can sustain for a longer period, but not as long as base pace.
All-Out Pace:
This is your fastest, most intense effort, pushing you into the red heart rate zone (92-100% of your max heart rate). It’s meant to be a short, explosive effort, not something you should sustain for long periods
Treadmill (10 minutes)
The treadmill is where you’ll spend the most time during this cardio portion. Check out the intervals and make sure to push yourself into the red zone during the all out sections.
| TIME | PACE | HEART RATE % | RUN SPEED (MPH) |
|---|---|---|---|
| 1 minute | Base | 71-83 | 5.5 + |
| 1 minute | Push | 84-91 | 6.5 + |
| 1 minute | Base | 71-83 | 5.5 + |
| 1 minute | Push | 84-91 | 6.5 + |
| 45 seconds | All Out | 84 + | 7.5 + |
| 1 minute | Base | 71-83 | 5.5 + |
| 1 minute | Push | 84-91 | 6.5 + |
| 1 minute | Base | 71-83 | 5.5 + |
| 1 minute | Push | 84-91 | 6.5 + |
| 45 seconds | All Out | 84 + | 7.5 + |
| 30 seconds | Walk | 70 or below | 3.5-4.5 |
Stationary Bike (6 minutes)
Switch things up and get your glutes working on the stationary bike. You’re only here for six minutes.
| TIME | PACE | HEART RATE % | RPM |
|---|---|---|---|
| 1 minute | Base | 71-83 | 50-60 |
| 1 minute | Push | 84-91 | 60-100 |
| 45 seconds | All Out | 84 + | 100-120 |
| 1 minute | Base | 71-83 | 50-60 |
| 1 minute | Push | 84-91 | 60-100 |
| 45 seconds | All Out | 84 + | 100-120 |
| 30 seconds | Base | 71-83 | 50-60 |
Rower (4 minutes)
Row as hard and fast as you can for 4 minutes straight. The goal is to reach 1,000 meters, or more.
According to rowinglevel.com, “A good distance for a woman rowing for 5 minutes is 1,219 m. This is the average distance for 5 minutes across women of all ages. The furthest distance rowed by a woman for 5 minutes is 1,574 m.” This is a good target to reach for for this workout, making it challenging but still attainable. Push yourself and see what you can do.
Strength Training (25 minutes)
The format for the strength training portion of this workout is a 4-minute AMRAP (As Many Rounds As Possible) per block. Rest for 30 seconds between blocks. You should be doing each exercise for 1 minute before moving on to the next one. Then, repeat the entire series one more time.
💡 Tip: Set up an interval timer on your phone to keep you on track. There are free apps available in the app store for this.
Strength Block 1
Choose a moderate set of dumbbells, or a few options for these blocks that will work for upper and lower body. Kettlebells also work great for majority of these exercises.
- Alternating lateral lunge
- Squat to shoulder press
- Deadlift to upright row
- Glute bridge
30 second rest
Strength Block 2
- Bicep curls
- Single arm rows with tricep kick back (Right)
- Single arm rows with tricep kick back (Left)
- Chest press
30 second rest
Strength Block 3 (Core Focus)
- Russian twists with medicine ball
- Leg lifts
- Bicycle crunches
- Full body crunch
Repeat 1x
Cool Down + Stretch
Don’t skip the cooldown! Stretch your hamstrings, quads, hip flexors, shoulders, and core. The foam roller is a great cool down option, too.
Final Thoughts
This 45-minute HIIT heart rate zone workout is perfect for busy adults who want a structured, diverse and efficient approach. It keeps things interesting (and sweaty!) and is a great combination of exercises that targets a full body workout.
Want to checkout some more heart-pumping routines like this? Check out this 15-minute, no equipment HIIT routine and this kick-ass kettlebell routine.
Pin for Later
