I squeezed this 30 minute HIIT workout into my lunch break today and I can promise you it will seriously get you sweating! It went by really quickly and sure beat 30 minutes on the treadmill. Not only that, this is a great core workout and helps build lower body strength in addition to the cardiovascular workout. If you only have 30 minutes to train and want to get some bang for your buck, this 30 minute HIIT workout is the way to go!

What is HIIT?

HIIT, or high-intensity interval training is a great way to get in a lot of work in a short period of time. Intervals can last anywhere from 10 seconds, up to minutes with varied rest and recovery in between. The goal is to push yourself hard for a short period of time, recover and then go at it again! HIIT is a good way to improve your aerobic and anaerobic fitness and burn a ton of calories in less time.

Workout Details

Perform each movement for 30 seconds, rest for 15 seconds, repeat for 30 minutes:

  • Lateral squat jumps
  • Reverse lunge to knee drive – right
  • Reverse lunge to knee drive – left
  • Box jumps (or air squats)
  • High-knees on the spot
  • Jumping Jacks
  • Skater lateral jumps
  • Mountain Climbers

More HIIT Workouts

Loving this HIIT challenge? Give these a try too:

30 Minute Kettlebell HIIT Workout // HIIT Strength and Conditioning Workout // Killer Full-Body HIIT Workout //30 Minute EMOM Conditioning Workout // Barbell and Burpee 30 Minute EMOM // 20 Minute Upper Body HIIT Workout

30 Minute HIIT Workout for Total Body Strength and Conditioning

Beat cardio boredom with this 30 minute HIIT workout! This workout will build core and lower body strength, torch calories and improve your overall fitness. No equipment required. Great for outside, at the gym or at home.