30-Minute HIIT Workout Routine You Can Do at Home
Instead of hopping on YouTube or opening up Netflix, here is a 30-minute HIIT workout routine you can do at home. When it comes down to fitness, consistency is key. This is why finding a workout routine you can stick to is important.
This workout will push you to new fitness levels without taking up a lot of your day. This workout will feature bodyweight strength moves while maintaining an elevated heart rate.
Related - 8 HIIT Workouts to Get You Shredded
While you are able to target your whole body in this workout routine, you’ll be torching calories at the same time. Don’t worry, this HIIT workout routine has built-in recovery and doesn’t require any equipment — just clear a spot on the floor and get to work.
One Key Factor for HIIT Workout Routines
In order for this HIIT workout routine to work, you’re going to have to maintain a certain level of intensity — you need to train at a 9 out of 10 of perceived exertion. You’re basically going all-out.
This means the best parts of the workout are equally, if not more, important. In fact, getting adequate rest between exercises is the key to pushing yourself harder and harder.
Cardio not up to par?
If you are a beginner, you can change the ratio of working to resting. Pushing yourself to the limit and minimizing recovery is important, but beginners can still benefit from this type of training.
So let’s jump into the HIIT workout routine.
30-Minute HIIT Workout Routine
For this first part of the routine, you’re going to want to perform the exercises for 45 seconds and then rest for 15 seconds after each exercise.
You will repeat this circuit twice.
If you are a beginner, you could start with 30 seconds of work and 30 seconds of rest to begin.
#1 - Butt Kickers
Go ahead and stand with your feet about hip-width apart. Start running in place, but instead of raising your knees, you’ll kick your feet up to your butt.
Keep alternating feet as quick as you can for 45 seconds.
Rest for 15 seconds.
#2 - Mountain Climbers
Start in a push-up position and draw your right knee up under your torso — keeping your toes off of the ground. These are like knee highs while in the plank position. Return your right foot to the starting position and repeat for the other leg.
Keep this up for 45 seconds and then take a rest for 15 seconds.
#3 - Jump Squats
Stand with your feet little wider than hip-width apart. Load your hips while you push your butt back and keeping your chest upright.
Jump into the air as high as you can. Land and lower back down into the next rep.
Perform these for 45 seconds and rest for 15 seconds.
#4 - Burpees
Stand with your feet hip-width apart and bend over and bring your palms to the floor. Jump your feet back so you land into a push-up position and keep your core tight.
Perform one push up and jump your feet forward, standing up and jumping as high as you can.
Get your burpee on for 45 seconds and rest for 15 seconds.
#5 - Jumping Lunges
If walking lunges weren’t hard enough, we are going to jump into position.
Stand with your feet about shoulder-width apart. Jump while pulling your left leg forward and your right leg back. As you land, you will perform a lunge.
Jump and switch your legs in mid-air so you land performing a lunge on the other leg.
Perform these for 45 seconds and take a 15-second rest.
#6 - Alternating Lunges
Stand with your feet together and step your left foot out to your left. Keep your right leg straight and bend your left knee. Bring your left foot back and repeat with your other leg.
Repeat this for 45 seconds and take a 15-second rest, you deserve it.
Repeat this whole circuit twice.
Part two of this routine will require you to perform the exercise for 30 seconds and then dropping into a forearm plank for 20 seconds after each exercise.
You’ll rest for 60 seconds before you begin another exercise.
You’ll also repeat this circuit twice.
#1 - Mountain Climbers
If you don’t hate them already, let’s try again.
Do as many as possible in 30 seconds, and then drop to a forearm plank for 20 seconds immediately after.
Take 60 seconds of rest.
#2 - Plank Jacks
If you aren’t a fan of jumping jacks, you’ll probably love these.
Start in a high plank position and keep your core engaged. Jump your feet in and out as you would during a jumping jack.
You can drop to a forearm plank if this irritates your wrists.
Perform as many as possible in 50 seconds, and drop to a forearm plank for 20 seconds.
Take 60 seconds of rest.
#3 - Lateral Plank Walks
If your core isn’t destroyed yet, it’s about to be.
Start in a high plank position and brace your core. Step your right foot and right hand out and walk your left hand and foot with you. Take a few steps in one direction and then walk the opposite direction.
You will perform as many as possible for 30 seconds. Afterward, drop down to a forearm plank for 20 seconds.
Take 60 seconds of rest.
You aren’t done yet, you need to perform this circuit twice.
Wrapping It Up
You made it through the hardest 23 minutes of your life. How do you feel?
If you aren’t dripping in sweat and had moments where you felt like you were dying, you weren’t trying hard enough.