The 30-Minute HIIT Workout You Can Do Anywhere, Anytime

Sometimes all you really have is 30 minutes, and instead of deciding you don’t really have time for your workout, get your athleisure on and sweat it out with this easy and efficient set of exercises.

High-intensity interval training is the best option for when you’re short on time. It’s designed to keep your heart rate up throughout the entire workout, having you jump from one exercise to another (sometimes even literally) without much “rest time” in between. 

The exercises in this workout are divided into three large sections or circuits, and they should be performed right after one another, resting only when you’re done with the full circuit.

1. Squats

You’re starting the circuit with a large compound movement, squats. You can do simple air squats and only use your body weight, you can add a resistance band around your thighs, or you can grab a set of dumbbells and challenge yourself with additional weight.

2. Plank-Shoulder Taps

Right after your last squat, get down in plank pose. Place your palms right under your shoulders and activate your core muscles. Keep your legs extended and make sure your hips are in a neutral position, so they’re neither piking up nor dropping down.

3. Reverse Lunges

After the shoulder taps, get back up to standing and prepare for lunges. Once again, you can use your body weight or add some resistance.

4. Jumping Jacks

The cardio portion of your first circuit belongs to jumping jacks. It’s one of the easiest ways to bring your heart rate up and it uses every muscle in your body to do so. 

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