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5-Minute HIIT Lower Body & Arm Challenge

Woman performing squat in HIIT Challenge

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 KicksArm 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.


  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • Lunge Jumps – Alternating 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.
After finishing your workout, don’t forget to thank your amazing body for all its hard work!
Cheers to a healthy lifestyle and living FULLforLife!
xo, Pam & Kalie

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Hi beautiFULL, We’re Pam and Kalie

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