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30-Minute HIIT Blast

Get ready to sweat! This fast-paced session alternates explosive bursts with short rests to torch calories and boost your cardio fitness — you'll feel energized and accomplished by the end.

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Workout Breakdown

Warm-Up

1

Jumping Jacks

1 set × 30s

2

Hip Circle

1 set × 20s

3

Arm Circle

1 set × 20s

4

High Knees

1 set × 30s

5

Leg Swing

1 set × 10 reps

6

Inchworm

1 set × 5 reps

HIIT Circuit — Round 1 & 2

2 circuits
1

Burpee

1 set × 40s

2

Jump Squat

1 set × 40s

3

Push-Up

1 set × 40s

4

Mountain Climber

1 set × 40s

5

Reverse Lunge

1 set × 40s

HIIT Circuit — Round 3 & 4

2 circuits
1

Thruster - Dumbbell

1 set × 40s

2

Plank (Shoulder Tap)

1 set × 40s

3

Swing - Dumbbell

1 set × 40s

4

Lateral Lunge - Dumbbell

1 set × 40s

5

Shoulder Press - Dumbbell

1 set × 40s

Cool Down

1

Quad Stretch

1 set × 30s

2

Standing Single-Leg Hamstring Stretch

1 set × 30s

3

Child's Pose

1 set × 40s

4

Seated Spinal Twist Stretch

1 set × 30s

5

Supine Diaphragmatic Breathing

1 set × 60s

30-Minute HIIT Blast - Bodyweight Fitness | Bodyweight Fitness