30-Minute HIIT Workout For Your Entire Body

Written by
8fit Team @ 8fit
russian twist home workout antonio
Written by
8fit Team @ 8fit
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HIIT is undoubtedly a favorite here at 8fit. An acronym for high-intensity interval training, HIIT can take on many different forms. One of the most efficient ways to get your heart rate up, this way of exercising usually takes less time than training in the traditional sense. That means you’ll burn calories the same amount of calories in less time than a run, bike ride, or brisk walk.

However, if you really want to challenge yourself, you can up your exercise game even further by lengthening your HIIT session to make it a 30-minute HIIT workout. As a warning, 30 minutes of HIIT can be pretty exhausting, so feel free to work your way up to that level rather than going for it all on the first go.

Want to learn more about HIIT? Here's everything you need to know about HIIT Training.

Our 30-minute HIIT workout

This exercise begins with a five-minute warm-up followed by four rounds of Tabata broken up by periods of cardio and rest. Each Tabata will focus on a different exercise and include 20 seconds of work followed by 10 seconds of rest repeated eight times.

You’ll need a timer, so grab a stopwatch or your phone before you get started.


  • 1-minute jumping jacks

  • 1-minute inchworms

  • 1-minute halos (with a book or light weight):

  • 1-minute jumping jacks

  • 1-minute plank hold

Round #1: Legs

  • 1-minute cardio burst (dance, run, jog, high knees march in place)

  • 4-minute Tabata (20-seconds on, 10 seconds rest): Squats

  • 1-minute rest

Round #2: Arms

  • 1-minute cardio burst

  • 4-minute Tabata: Push-ups (at your height)

  • 1-minute rest

Round #3: Abs

  • 1-minute cardio burst

  • 4-minute Tabata:

    Russian twists

  • 1-minute rest

Round #4: Push your limits

  • 1-minute cardio burst

  • 4-minute Tabata: Half-burpees

  • 1-minute rest

Bonus ab burner!

Hold a 1-minute plank!

How to do the exercises in this 30-minute HIIT workout

Not sure what any of it means? Read on to learn how to do each exercise.

Jumping jacks


  1. Stand with your feet together and your arms at your sides.

  2. In one motion, jump feet out to your sides and raise your arms above your head.

  3. Immediately reverse the motion back to your starting position.



  1. Stand with your feet together.

  2. Keep your legs straight, bend at your hips and place your hands on the floor directly in front of your feet.

  3. Slowly walk your hands forward, alternating between the left and right hands.

  4. Walk until your body is parallel to floor in a push-up position and hold for 3 seconds.

  5. Keep hands in place and slowly walk feet towards hands, moving only a few inches per step.

  6. Once feet meet hands, raise torso from hips up back to start position.



  1. Pick up a book and hold it directly in front of your chest.

  2. Lift the book, and in a diagonal motion, lift it up and pass it behind the neck from one shoulder to the other, making a sort of circular motion.

  3. Continue for the specified amount of time.

Plank hold


  1. Place your hands on the floor directly underneath your shoulders, legs straight behind you with your feet together and toes curled underneath.

  2. Tense every muscle to keep your body in a straight line from the head through to your heels and parallel to the floor.

  3. Hold the pose for the desired amount of time.

Squats (fast)


  1. Stand straight with shoulders above hips, feet hip-width apart, toes slightly turned out.

  2. Drop hips back and down with knees behind toes and hip and ankle in line, so knees do not collapse inward.

  3. Drop hip crease below parallel.

  4. Immediately drive weight into heels to quickly stand back up to start position.



  1. Place your hands flat on the ground, directly under your shoulders with your feet slightly wider than hip-width apart on the floor.

  2. Step your legs out straight behind you with your feet together and toes curled underneath.

  3. Tense every muscle to form a straight line from your head through to your heels.

  4. Next, lower your chest to the ground, keeping your elbows tight to your body.

  5. Extend your arms, then push your body away from the ground and back to the starting position.

Russian twists


  1. Sit on the floor with your knees bent at a 45-degree angle and your heels several inches above the floor.

  2. Lean your torso back with a 45-degree bend in your hips, balancing on your sit bones.

  3. Rotate your torso to tap both hands on the floor next to your left hip.

  4. Rotate your torso in the opposite direction to tap both hands on the floor by right hip. Continue for the desired amount of time.

Half burpees


  1. Begin standing, then squat down and place your hands on the floor outside of your feet.

  2. Keep your hands planted, then jump your feet behind you and land in plank position.

  3. Briefly keep your hands on the floor and use hips to pop feet back into a squat

  4. Explode up into a jump and land on your feet as softly as possible.

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Customize your own 30-minute HIIT workouts

There are plenty of other possibilities out there when it comes to making your own 30-minute HIIT workout, so why not experiment with some combinations of your own? If making your own is too much trouble, subscribe to 8fit Pro for step-by-step instructions and HIIT that doesn’t quit!

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