5-Minute HIIT Lower Body & Arm Challenge

5 minute HIIT

The Workout

Today we're going to challenge ourselves with a quick, effective 5-minute workout. Each move in this bite-sized workout strengthens your upper and lower body, leaving your buns and guns tightened and toned in no time!

Areas of Focus

  • Biceps, triceps, chest and back
  • Lower body

What You'll Need

  • An exercise mat (optional)

Workout Instructions

  • Begin with a quick warmup. You can jog in place for 30 seconds, do Butt Kicks, Arm Circles or grab an imaginary Jump Rope, just get those arms and legs moving!
  • Round 1: Each exercise is done for 45 seconds. This round will loosen things up a bit.
  • Round 2: Each exercise is done for 30 seconds. Go all out during this round. Push yourself without compromising your form. Always remember, quality over quantity!
  • After completing the workout, enjoy a quick cooldown.

Round 1: Each exercise is done for 45 seconds.

Round 2: Each exercise is done for 30 seconds.

After finishing your workout, don't forget to thank your amazing body for all its hard work!


  • Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
  • Lunge JumpsAlternating Forward Lunges.
  • Push Ups - Substitute Knee Push Ups.
  • Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
  • Tricep Push Ups – Substitute Tricep Knee Push Ups.

Cheers to a healthy lifestyle and living FULLforLife!

xo, Pam & Kalie


And A More Confident You

If you’re looking for some motivation to get started or an exercise routine that fits your busy life, our challenges and weekly fitness cycles are for you! Get ready to boost your metabolism, tone your gorgeous muscles, radiate positive energy, and achieve the results you want!


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