Being overweight means you are willing to do anything that can help you eliminate the extra fat layer.
Most people unaware of the health hazard usually look for extreme measures to lose weight, which can negatively impact their bodies in the long run.
To lose weight without hurting yourself, you have to choose a healthy and scientific method. And the best way to do this is to lose fat and build muscle simultaneously.
Here I like to share with you the 30-min HIIT Workout Routines for the Same.
- How To Distribute The 30 Minutes HIIT Time Limit?
- First Phase of HIIT
- Second Phase
- HIIT Third Phase
- Beginner 30-Min Full-Body HIIT Routine
- Intermediate 30 Min Routine Plan
- Beginner 30-Min Upper Body HIIT Routine
- 30-Min Beginner Lower Body Fat-Blaster HIIT Routine
- 30 Min Tabata HIIT Routine For Fat Loss
- 30-Min Simple HIIT Workout Routine
- Warm-Up (5 min)
- HIIT Circuit (20 min)
- Cool-Down (5 min)
- Takeaways
- References
How To Distribute The 30 Minutes HIIT Time Limit?
Within your 30-minute HIIT-based workout, you need to start by distributing time.
Your overall workout time should have three phases.
First Phase of HIIT
The very first phase should be dedicated to the warm-up so your body is ready for the intense workout.
You should also be aware that skipping the warm-up phase can increase the risk of injury. If you are not prepared for the workout, you will not have a good enough chance of entering into recovery.
You will feel more pain, which can hurt the quality of your workout.
Second Phase
For the second phase, you will have an active workout phase where you will follow all the workouts you have aligned. Within this workout pattern, you can easily have intense sessions followed by small resting sessions.
You need to ensure that your workout stays within your set range of a 4 to 1 ratio for each session.
For this workout, you will have three rounds, so technically, you will distribute the workout into 10-minute rounds.
- For each round, you will have 6 to 8 different exercises that you will be performing. You can use it as circuit training, so you can repeat the exercises again. If you want to increase the time limit, add another round with the same exercises.
- For the between-break sessions, you will have a 0-second break between the exercises. This means that you cannot take any break unless you are done with the round. Beginners can take a rest.. However, you can take a break between the sessions or the rounds.
- YDepending on your chosen intensity, you can take 90 or 120 seconds for the session break. However, you cannot exceed the 120-second limit.
For example, you can start with 15 reps of inchworm and then move to 40 mountain climbers. This will help you work on your abs and lower back so you can move down to the gluteal muscles with 15 jump squats.
Then, you can continue with 15 commandos, 20 reverse crunches, and 15 reps of triceps dips. To end it, you will need 20 skaters and 15 reps of push-ups.
HIIT Third Phase
Finally, for the last session, you will have a cool-down session. This session will allow you to complete your workout easily without increasing the risk of injury or straining your body.
This will also help you enter the recovery phase faster, so you do not have to feel the cramps that might impact your workout routine later.
BODY FAT % CALCULATOR: KNOW YOUR BODY FAT PERCENTAGE TO GET VISIBLE ABS
Beginner 30-Min Full-Body HIIT Routine
| Exercise | Duration (Work) | Rest | Focus Area |
|---|---|---|---|
| Warm-Up (Dynamic Stretching) | 5 Minutes (Total) | – | Full-Body Preparation |
| Jump Squats | 45 Sec | 15 Sec | Legs, Glutes, Core |
| Push-Ups | 45 Sec | 15 Sec | Chest, Shoulders, Triceps |
| Burpees | 45 Sec | 15 Sec | Full Body, Cardio |
| Lunges with Knee Drive | 45 Sec | 15 Sec | Legs, Glutes, Core |
| Mountain Climbers | 45 Sec | 15 Sec | Core, Cardio |
| Plank to Push-Up | 45 Sec | 15 Sec | Core, Shoulders, Chest |
| High Knees | 45 Sec | 15 Sec | Cardio, Legs, Core |
| Rest | 1 Minute | – | Active Recovery |
| Repeat Circuit | 2 More Times | 1 Min Rest | Full Body, Strength, and Cardio |
| Cooldown (Stretching) | 5 Min(Total) | – | Flexibility and Recovery |
Intermediate 30 Min Routine Plan
| Exercise | Duration (Work) | Focus Area |
|---|---|---|
| Warm-Up (Dynamic Stretching) | 5 Minutes (Total) | Full Body Preparation |
| Push-Ups | 45-60 Sec | Chest, Shoulders, Triceps |
| Plank to Shoulder Tap | 45-60 Sec | Core, Shoulders |
| Renegade Rows | 45-60 Sec | Back, Core, Arms |
| Dumbbell Shoulder Press | 45-60 Sec | Shoulders |
| Russian Twists | 45-60 Sec | Core, Obliques |
| Mountain Climbers | 45-60 Sec | Core, Cardio |
| Superman Hold | 45-60 Sec | Lower Back, Glutes, Core |
| Plank with Alternating Leg Lifts | 45-60 Sec | Core, Glutes |
| Rest | 1 Min | Active Recovery |
| Repeat Circuit | 2 More Times | Upper Body, Core, Strength |
| Cooldown (Stretching) | 5 Min (Total) | Flexibility and Recovery |
Beginner 30-Min Upper Body HIIT Routine
| Exercise | Duration (Work) | Rest | Focus Area |
|---|---|---|---|
| Warm-Up (Dynamic Stretching) | 5 Min (Total) | – | Full Body Preparation |
| Push Up | 45 Sec | 15 Sec | Chest, Shoulders, Triceps |
| Plank to Shoulder Tap | 45 Sec | 15 Sec | Core, Shoulders |
| Renegade Rows (Dumbbells) | 45 Sec | 15 Sec | Back, Core, Arms |
| Dumbbell Shoulder Press | 45 Sec | 15 Sec | Shoulders |
| Russian Twists | 45 Sec | 15 Sec | Core, Obliques |
| Mountain Climbers | 45 Sec | 15 Sec | Core, Cardio |
| Superman Hold | 45 Sec | 15 Sec | Lower Back, Glutes, Core |
| Rest | 1 Min | – | Active Recovery |
| Repeat Circuit | 2 More Times | 1 Min Rest | Upper Body, Core, Strength |
| Cooldown (Stretching) | 5 Minu (Total) | – | Flexibility and Recovery |
30-Min Beginner Lower Body Fat-Blaster HIIT Routine
| Exercise | Duration (Work) | Rest | Focus Area |
|---|---|---|---|
| Warm-Up (Dynamic Stretching) | 5 Min (Total) | – | Full Body Preparation |
| Bodyweight Squats | 40 Sec | 20 Sec | Legs, Glutes |
| Reverse Lunges (Alternating) | 40 Sec | 20 Sec | Legs, Glutes, Hamstrings |
| Glute Bridges | 40 Sec | 20 Sec | Glutes, Hamstrings |
| Lateral Lunges | 40 Sec | 20 Sec | Inner Thighs, Glutes |
| Step-Ups (on a step or bench) | 40 Sec | 20 Sec | Legs, Glutes |
| Squat Pulses | 40 Sec | 20 Sec | Quads, Glutes |
| Wall Sit | 40 Sec | 20 Sec | Quads, Glutes, Core |
| Rest | 1 Min | – | Active Recovery |
| Repeat Circuit | 2 More Times | 1 Min Rest | Lower Body, Strength, and Fat Loss |
| Cooldown (Stretching) | 5 Min(Total) | – | Flexibility and Recovery |
30 Min Tabata HIIT Routine For Fat Loss
Tabata requires 20 seconds of maximum effort work followed by 10 seconds of rest, repeated for 8 rounds (totaling 4 minutes)
Typically, one exercise is performed for the entire 8 rounds, not alternating between two exercises.
Tabata is meant to be performed at a very high intensity, where you’re working at or near your maximum effort during the work periods.
After each 4-minute round, there should be a short rest period (30 seconds to 1 minute) before starting the next exercise.
| Round | Exercise | Work/Rest Structure | Focus Area |
|---|---|---|---|
| Warm-Up | Dynamic Stretching and Light Cardio | 5 Minutes (Total) | Full Body Preparation |
| Round 1 | Jump Squats | 20s work / 10s rest (x8) | Legs, Glutes, Cardio |
| Rest | – | 1 Minute | Active Recovery |
| Round 2 | Push-Ups | 20s work / 10s rest (x8) | Chest, Shoulders, Triceps |
| Rest | – | 1 Minute | Active Recovery |
| Round 3 | Mountain Climbers | 20s work / 10s rest (x8) | Core, Cardio |
| Rest | – | 1 Minute | Active Recovery |
| Round 4 | Burpees | 20s work / 10s rest (x8) | Full Body, Cardio |
| Rest | – | 1 Minute | Active Recovery |
| Round 5 | Russian Twists | 20s work / 10s rest (x8) | Core, Obliques |
| Cooldown | Stretching and Recovery | 5 Minutes (Total) | Flexibility and Recovery |
Related : Best Abs Exercises: Upper Abs, Lower Abs, Obliques
30-Min Simple HIIT Workout Routine
Warm-Up (5 min)
Warm-ups are essential for preparing your body and preventing injuries.
| Exercise | Duration | Notes |
|---|---|---|
| Jumping Jacks | 1 Min | Full-body movement to increase heart rate |
| Dynamic Stretches | 1 Min | Focus on mobility: arms, legs, torso |
| High Knees | 1 Min | Drive knees up quickly to engage core |
| Arm Circles | 1 Min | Loosen shoulders with big forward/backward circles |
| Quick Bodyweight Squats | 1 Min | Get your legs warmed up and glutes activated |
HIIT Circuit (20 min)
Get ready to challenge yourself with these exercises that target multiple muscle groups.
| Exercise | Duration | Notes |
|---|---|---|
| Exercise 1: Burpees | 45 sec work / 15 sec rest | Full-body cardio with push-up and jump |
| Exercise 2: Mountain Climbers | 45 sec work / 15 sec rest | Alternating knee drives in plank position |
| Exercise 3: Jump Squats | 45 sec work / 15 sec rest | Power through legs and jump explosively |
| Exercise 4: Push-Ups | 45 sec work / 15 sec rest | Maintain a straight body line, engage core |
| Exercise 5: Plank to Alternating Toe Touch | 45 sec work / 15 sec rest | Touch opposite toes from plank position |
| Repeat Circuit 4 Times | Minimal rest, aim for intensity and form |
Cool-Down (5 min)
Cooling down helps restore your heart rate and can aid in recovery.
| Exercise | Duration | Notes |
|---|---|---|
| Deep Breathing | 1 Min | Calm breathing to bring heart rate down |
| Forward Bend Stretch | 1 Min | Stretch hamstrings and relax back |
| Quad Stretch (Each Leg) | 1 Min per leg | Stretch quads to release tension |
| Child’s Pose | 1 Min | Stretch your back, shoulders, and hips |
| Cobra Stretch | 1 Min | Stretch your core and back muscles |
Takeaways
HIIT cardio workout is one of the best ideas for training without spending much on costly equipment.
To sum it all up, it all comes down to the simple steps that you will take, rather than trying to master every technique in one go.
Most people never get to practice their technique; instead, they usually try to burn more calories by increasing the frequency. Experts think this is one of the worst things you can do because it wastes your time and wears out your body.
Moreover, when you are not good with the technique, you will get injured or strain muscles that you should not focus on.
References
- Gibala MJ, McGee SL. Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exerc Sport Sci Rev. 2008 Apr;36(2):58-63. doi: 10.1097/JES.0b013e318168ec1f. PMID: 18362686.
- Tjønna AE, Lee SJ, Rognmo Ø, Stølen TO, Bye A, Haram PM, Loennechen JP, Al-Share QY, Skogvoll E, Slørdahl SA, Kemi OJ, Najjar SM, Wisløff U. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation. 2008 Jul 22;118(4):346-54. doi: 10.1161/CIRCULATIONAHA.108.772822. Epub 2008 Jul 7. PMID: 18606913; PMCID: PMC2777731.
- Paoli A, Moro T, Marcolin G, Neri M, Bianco A, Palma A, Grimaldi K. High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. J Transl Med. 2012 Nov 24;10:237. doi: 10.1186/1479-5876-10-237. PMID: 23176325; PMCID: PMC3551736.
- Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8. doi: 10.1016/0026-0495(94)90259-3. PMID: 8028502.
- Marriott CFS, Petrella AFM, Marriott ECS, Boa Sorte Silva NC, Petrella RJ. High-Intensity Interval Training in Older Adults: a Scoping Review. Sports Med Open. 2021 Jul 19;7(1):49. doi: 10.1186/s40798-021-00344-4. PMID: 34279765; PMCID: PMC8289951.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.