30 Minute HIIT Workout You Can Do Anywhere, Anytime – LifeSavvy

Woman doing a wooden plank on a ledge
Carla Tafra

Sometimes all you really have is 30 minutes, and instead of deciding that you don’t have time to work out, get your gym clothes on and get a sweat with this set of easy and effective exercises.

High-intensity interval training is the best option when time is short. It’s designed to keep your heart rate high throughout your entire workout, making you jump from one exercise to the next (sometimes literally) without a lot of “rest time” in between. This creates a more intense experience and makes a 30-minute workout just as effective as a full hour.

The exercises in this exercise are divided into three sections or large circles, and they should be performed immediately after each other, resting only when the full circle is completed. Each cycle should be repeated two to three times, depending on your level of fitness and endurance.

first circle

1. Squatting

You start the circuit with a large compound movement, squatting. You can do simple aerobic squats and use only your body weight, you can add a resistance band around your thighs, or you can get a set of dumbbells and challenge yourself with extra weight. Whatever your choice, make sure your technique is fine, and keep repeating 12 to 15 times.

Inhale your way down, and exhale your way up. Keep your core tight and active, your back straight, and squeeze in the upper exhale, really feeling your butt and hamstring burn.

2. Shoulder Blank Taps

Immediately after the last squat, lower into the plank position. Place the palms of your hands under your shoulders and activate your core muscles. Keep your legs extended and make sure your hips are in a neutral position, so they don’t slip or slide.

Keeping your breath steady, raise your right hand to apply pressure to your left shoulder. Bring your hand back down and repeat with your left hand. Continue to rotate in this way for 20 full reps (10 per hand), paying attention to the hips. Make sure they don’t move around too much. The goal is to keep it as still as possible while tapping your shoulders.

3. Reverse lunges

After the shoulder click, return to standing and prepare for lunges. Again, you can use your own body weight or add some resistance. You may experience weight loss after the first round, so don’t start with a heavy set.

Stand in a neutral position, about a foot hip-width apart. Inhale and step back with your right foot, bending the left 90 degrees. Exhale and bring your back foot forward. Inhale and line your left foot back, then exhale and push it forward. Continue to rotate for a total of 20 repetitions (10 per leg).

4. Jumping jacks

The heart portion of your first circuit belongs to the jump jacks. It is one of the easiest ways to raise your heart rate and uses every muscle in your body to do so.

Stand in a neutral position, legs together, hands by your side. Inhale and jump up, spreading your feet into a wider position, at the same time raising your arms above your head. Exhale and jump back to the starting position. Repeat 15-20 times.

Rest for a minute before repeating the entire cycle once or twice.

cooling towel

Keep your workout dry with these cool cooling towels.

second circle

1. Toe taps

Lie on your mat and raise your legs perpendicular to the air. Keeping your legs extended, inhale, and on your exhale raise your right hand and try to touch your toes. Then raise your left and do the same. Repeat a total of 20 times. Make sure your torso remains elevated during each toe tap and aim to keep your shoulder blades off the ground.

2. Down the dog into a low lunge

This is a great dynamic pose that will help you increase your mobility while also raising your heart rate. Start with a dog down (inverted V shape). Take a big inhale and as you exhale, place your right foot outside your right palm. Pull your hips down and open your chest. Inhale from the back down the dog and repeat with your left leg. Do a total of 20 repetitions (10 per leg).

3. Side lunges

Immediately after completing your last lower lunge, stand up. Come to a neutral position, feet together. You can choose to add or remove some weight, but make sure your core is active and that you are really focused on feeling your leg muscles working.

Inhale and come in to your right, bending your right knee about 90 degrees and keeping your feet parallel. You want to feel like you’re trying to sit in an imaginary chair behind the right gluteus maximus. Keep your back straight and your root active throughout the entire movement. On the exhale, use the force from your leg to push yourself back into a standing position.

Repeat with your left leg. Do a total of 20 repetitions, 10 on each leg.

4. Mountain climbers

Begin in a plank position, making sure your form is appropriate and your back is protected by activating your core and keeping your hips in a neutral position. Begin to raise one knee toward your chest and pull your foot back, then raise the other knee toward your chest and bring the foot back. Increase the speed so that you are about to run. Do a total of 30 reps (15 per leg).

Take a break for a minute and repeat the entire cycle once or twice.

exercise mat

An essential ingredient when it comes to any type of HIIT exercise.

third circle

1. gluteal bridges

Begin by lying on your back, bending your knees and placing your feet about one foot apart from your sitting bones. Keep your stance hip-width apart and place your palms on the floor at your side, using them as a lever.

Inhale and as you exhale raise your hips as high as possible. Breathe in again, exhale up, and press up. Repeat 20 times and on the last exhale, stay awake at your highest point. Hold for 15 seconds or challenge yourself with small pulses. This will really make your muscles burn.

2. Hip retraction

Come into a plank position and lower into your arms. Activate your core and bring your hips into a neutral position. Inhale and drop your hips to the right without moving your feet. Exhale again to the center and drop your hips to the left.

Continue alternating thigh dips from right to left for a total of 20 repetitions. Your tilting arms should eventually get tired.

3. Curtsy Lunges

The bent lunge is a great exercise for the hips and outer thighs, as it really manages to isolate them even with the movement of your entire body.

Start in a standing position, with your feet hip-width apart and your arms at your sides. You can place your hands on your hips, place them in front of your body, or even use a set of dumbbells to gain weight. Inhale and step your right leg back diagonally behind your left, bending your left knee to 90 degrees. Exhale and return your foot to the starting position.

Inhale and step your left leg back while bending your right knee. Exhale back to the center. Repeat 20 times (10 on each leg).

4. Split Squats with Knee Presses

Start in a squat position, right knee forward and bent at a 90-degree angle. Inhale and exhale from the squat by pushing your left knee up toward your chest and jumping off your right foot. Inhale and lower your foot. Repeat 12 to 15 times before doing the same with your left leg.

When you start to get tired, your technique will start to decrease, so make sure your back is straight and your torso is tight. You can use your arms to help you lead the movement and make it more powerful. When you raise your knee, the opposite arm also raises, pushing force from below.

After all repetitions are done, rest for a minute and repeat the entire cycle two or three more times.

resistance bands

Challenge your lower body with these amazing resistance bands.


HIIT exercises are a great way to help you lose weight while improving your strength and endurance. And sometimes all you really need is 30 minutes. And if you’re having issues doing the exercise on your own, check out these 10 fitness apps Which will undoubtedly provide a variety of amazing workout routines.