group of people exercising and doing HIIT

30 Min Hiit Workouts for the Whole Body

Posted by Chris Manus on

Ready to get a full-body workout in 30 minutes or less? High intensity interval training (HIIT) is the way to go. This type of exercise has become increasingly popular for its time efficiency, calorie burn, and ability to help you reach your health and fitness goals faster. Whether you're just getting started at the gym or have been exercising for years, HIIT workouts offer an excellent way to challenge yourself with customized routines that strengthen and tone the whole body. Read on - we have some great tips on how to craft your own HIIT routine!

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What Are HIIT Workouts? 

HIIT, or High Intensity Interval Training, is a type of workout that can help you reach performance goals in a short amount of time. It involves a series of intense exercises interspersed with brief periods of rest. The idea is to push your body to its limits in the short bursts and allow yourself to recover before going all out again. HIIT workouts are an intense but entertaining form of exercise and can lead to increased stamina and improved performance, not just in athletes but anyone looking for an extra boost when it comes to their physical performance.

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Examples of 30-minute HIIT Workouts


woman sweating and doing HIIT

Full Body Circuit Workout 

This is a great workout for anyone looking to get an all-around body workout in just 30 minutes. This workout consists of 10 exercises that you will do for 1 minute each with no rest between exercises. After completing all 10 exercises, rest for 2 minutes before repeating the circuit two more times. The exercises are: jumping jacks, burpees, mountain climbers, squats, lunges, pushups, triceps dips, sit-ups, plank holds (1 minute on each side), and high knees. 

Tabata Workout 

Tabata is a form of HIIT where you do 8 rounds of 20 seconds on and 10 seconds off for one exercise at a time. For this workout you will pick four different exercises and complete 8 rounds for each exercise with no rest between exercises. We recommend doing burpees, jumping jacks, mountain climbers and plank holds (1 minute on each side). After completing all 4 exercises, rest for 1 minute before repeating the circuit two more times. 

Workout Ladder 

This workout is designed to increase your intensity as you progress through it. Start by picking 7 different exercises that you will do for 30 seconds each with no rest in between except after exercise 7 when you will take a 1-minute break before starting again at exercise 1. We recommend running in place, burpees, jumping jacks, squats, mountain climbers, pushups and high knees, but feel free to substitute any other similar exercises that suit your fitness level better. After completing all 7 exercises take a 1-minute break before repeating the circuit two more times.  

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Why Should I Do HIIT Workouts? 


woman using ropes to exercise


HIIT workouts are an effective and efficient way to burn calories and improve physical fitness, making it an ideal workout option for busy people who don’t have time for long workouts. Let’s look at some of the benefits that HIIT offers. 

Improved Cardiovascular Health 

HIIT is great for improving overall cardiovascular health. By alternating between vigorous and low-intensity exercises, the body can reach its maximum heart rate quickly and then recover during the rest period. This helps strengthen the heart muscle and increase aerobic capacity over time. Additionally, HIIT can decrease resting heart rate, resulting in improved blood pressure levels and greater efficiency of oxygen delivery to cells throughout the body. 

Burns Calories Quickly 

HIIT is also known for its ability to burn calories quickly and efficiently. The high-intensity portions of HIIT workouts require more energy from the body than steady state cardio does, which means that you can burn calories faster by doing HIIT instead of running on a treadmill for an hour at one pace. Additionally, research suggests that after HIIT workouts the body continues to burn calories at an elevated level even while at rest due to something called EPOC – Excess Post-Exercise Oxygen Consumption – which is when your body uses additional oxygen to restore itself back to its pre-exercise state. 

How Can I Incorporate HIIT Workouts Into My Routine? 

If you're looking for an efficient way to stay fit without spending hours at the gym every day, then HIIT workouts could be exactly what you need! Start by choosing a few exercises that target different muscle groups such as squats or pushups and begin with a warm-up period before beginning the rounds of intervals. Aim for 10-15 intervals per session with 30 seconds rest between each one. Make sure to cool down after each session by stretching out all your muscles so that your body can recover properly before your next workout! 

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Performing HIIT Workouts

A thirty minute HIIT workout will challenge your whole body in an efficient, effective way. From running and burpees to mountain climbers and squats, there's a variety of exercises you can use to strengthen your muscles and burn lots of calories. Remember to listen to your body as you engage in these workouts so that you don’t push yourself beyond what’s safe or healthy. As always, consult with your medical professional before engaging in any exercise or diet program. Additionally, we at HUMBLEROOTS recommend performance gummies that can give you energy, help with your sleep quality, reduce stress levels and help keep you healthy by feeling energized during an intense workout session! So come on over to our website and see how our gummies can benefit you!


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