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 broken up by legs, arms, abs, and cardio. Each round will focus on different exercises and include one-minute of work repeated for five sets, finishing with a minute of rest before continuing on to the next round.

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

Warm-up

First, let's run through a breezy, five-minute warmup.

Jumping Jacks | 1 Minute

1. Stand with feet together and arms at sides
2. In one motion, jump feet out to sides and raise arms above head
3. Immediately reverse the motion back to starting position

Inchworms | 1 Minute

1. Stand with feet together
2. Keep legs straight, bend at hips and place hands on floor directly in front of feet
3. Slowly walk hands forward, alternating left and right hands
4. Walk until 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

Halos (with a book or light weight) | 1 Minute

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.1-minute jumping jacks

Jumping Jacks | 1 Minute

1. Stand with feet together and arms at sides
2. In one motion, jump feet out to sides and raise arms above head
3. Immediately reverse the motion back to starting position

Plank Hold | 1 Minute

  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

Round #1: Legs

Now let's get into the heart of the workout, starting with your lower-body.

Criss-Cross Jumping jacks | 30 seconds

1. Stand with feet slightly wider than, hands over head
2. Jump feet together, crossing one foot in front of the other as arms come down
3. Jump apart with arms overhead
4. Jump feet together, crossing other foot in front

Squats | 30 seconds

  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

Need a review on squats? Here's how to do a proper squat in four easy steps.

Repeat this round five times. Then rest for one minute before continuing to the next round.

Round #2: Arms

Let's move up your body and hit those arms!

Inchworms | 30 seconds

1. Stand with feet together
2. Keep legs straight, bend at hips and place hands on floor directly in front of feet
3. Slowly walk hands forward, alternating left and right hands
4. Walk until 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

Push-ups | 30 seconds

  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

Need to review? Here's how to perform a perfect push-up.

Repeat this round five times. Then rest for one minute before continuing to the next round.

Round #3: Abs

Your core is one of the most important parts of your body, so we can't finish this workout without HIIT-ing it. (See what we did there?)

High Knees | 30 seconds

1. Stand feet hip-width apart, look straight ahead, hands raised to hip height
2. Quickly jump on the spot from one foot to the other, lifting knees as high as possible
3. Land softly on the floor with the balls of feet

Russian Twists | 30 seconds

  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

Want to keep working your core? Check out these three core workouts at home.

Repeat this round five times. Then rest for one minute before continuing to the next round.

Round #4: Push your limits

Still have a little energy to burn? Now's the time to push your limit!

Fast Feet | 30 seconds

1. Stand with feet wider than hips apart, hands in fists to protect face
2. Run on the spot, lightly and quickly

Half Burpees | 30 seconds

  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

Not a fan of burpees? Check out these alternatives to burpees.

Repeat this round five times. Then rest for one minute before continuing to the next round.

Bonus ab burner

Hold a one-minute plank!

Want more HIIT? Try another HIIT workout at home.

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