Who says you need to spend hours in the gym for an effective full body workout. This 30 minute HIIT workout features only bodyweight movements and can be done at the gym, at home, or on vacation at the beach. It’s the perfect tool for any athlete to have in their bag of tricks.
The workout itself is three 10 minute rounds with a 30 seconds work, 30 seconds rest format. Each minute will feature a new movement designed in combination to work the whole body. There are also RX+ and Scaled options for the 30 minute HIIT workout making it workable for most fitness levels. The movement are fairly standard expect for a for “twists” towards the end. I’ve added some movement directions for those marked at the bottom of the workout. So let’s do it!
Bodyweight 30 Minute HIIT Workout
3 Rounds
Jumping Jacks for 30 Seconds
30 Seconds Rest
Air Squats for 30 Seconds
30 Seconds Rest
Push Ups 30 for Seconds
30 Seconds Rest
Sit Ups 30 for Seconds
30 Seconds Rest
Mountain Climbers for 30 Seconds
30 Seconds Rest
Reverse Lunges for 30 Seconds
30 Seconds Rest
Burpees 30 for Seconds
30 Seconds Rest
Straight Arm Plank for 30 Seconds
30 Seconds Rest
Cross Body Mountain Climbers* for 30 Seconds
30 Seconds Rest
Burpee Tuck Jumps* for 30 Seconds
30 Seconds Rest
RX+
40 Seconds Work
20 Seconds Rest
Scaled
20 Seconds Work
40 Seconds Rest
* Cross Body Mountain Climbers – A standard mountain climber except you will bring your knees in toward the opposite elbow adding a core twist. You do not have to touch the knee to the elbow. So right towards left elbow and left knee towards right elbow.
* Burpee Tuck Jumps – A standard burpee except when you jump you will also perform a knee tuck. Jumping and bringing your knees to your chest and back down before you land.
