Short on Time? Try These 30-Minute HIIT Workouts

If you’re trying to incorporate more exercise into your daily routine but are feeling crunched for time, there are certain types of workouts that can give you more bang for your buck in a shorter amount of time. For example, 30-minute HIIT workouts can be highly effective over time if you do the right moves. 

High-intensity interval training (HIIT) essentially keeps your heart pumping throughout your workout session—and even after!—thanks to the high work-to-rest ratio of this training protocol. The result is increased metabolism, better calorie burn, and improved cardio health.

Ready to train with purpose and crush your fitness goals? Try these 30-minute HIIT workouts, including a:

• 30-minute HIIT workout without equipment

• 30-minute HIIT workout using weights

• 30-minute full-body HIIT workout

Let's get started!

30-min HIIT workout without equipment

This HIIT workout doesn’t require any equipment―just your body weight. The moves and physical activity will help boost your cardio fitness and burn calories.

This workout contains three rounds. Make sure to do each round of exercise before moving onto the next one and to take a quick 30-second rest between each move. 

1. Jumping jacks

Directions: 1 minute work, 30 seconds rest

1. Start in a standing position with your feet together and arms at your sides.

2. In one fluid move, jump and spread your feet out to the sides and raise your arms over your head.

3. Quickly jump back to stand upright with your feet together and arms at your sides.

2. High knees

Directions: 1 minute work, 30 seconds rest

1. Stand with your feet hip-width apart.

2. Drive one knee up toward your chest as high as possible.

3. Quickly switch and drive the other knee up.

4. Continue alternating knees at a rapid pace, as if running in place.

3. Burpees

Directions: 45 seconds work, 30 seconds rest

1. Begin standing upright.

2. Drop into a squat position with your hands on the ground.

3. Extend your feet backward into a plank position.

4. Do one push-up.

5. Immediately return your feet to the squat position.

6. Jump up explosively, reaching your arms over your head.

Related Blog: 28 Best HIIT Exercises for Beginners

4. Mountain climbers

Directions: 45 seconds work, 30 seconds rest

1. Get into a plank position.

2. Make sure your hands are aligned with your shoulders.

3. Bring your left knee toward your chest.

4. Quickly alternate, bringing your right knee toward your chest.

5. Keep switching legs rapidly, mimicking a running motion while in a plank position.

5. Plank jacks

Directions: 30 seconds work, 30 seconds rest

1. Get into a plank position.

2. Bring your feet together and place your hands under your shoulders.

3. Jump your feet out to the sides, then quickly jump them back together.

4. Maintain a straight line from your head to your heels throughout the movement.

6. Squat jumps

Directions: 30 seconds work, 30 seconds rest

1. Start in a squat position with your feet hip-width apart and your weight in your heels.

2. Explosively jump up, reaching your arms over your head.

3. Land softly back in the squat position and immediately repeat.

7. Jump rope

Directions: 45 seconds work, 30 seconds rest

1. Hold the handles of the jump rope in each hand.

2. Swing the rope over your head and jump over it with both feet.

3. Maintain a steady rhythm.

8. Side-step toe touch

Directions: 30 seconds work, 30 seconds rest

1. Stand with your feet together and arms at your sides.

2. Step one foot out to the side while reaching down with the opposite hand to touch your toe.

3. Return to the starting position and repeat on the other side.

4. Continue alternating sides at a rapid pace.

Related Blog: Your HIIT Rowing Workout Guide

30-minute HIIT workout using weights

This 30-minute HIIT session using weights will work multiple muscle groups in your body. While using free weights such as dumbbells may not bulk you up like classic weight training, these strength-focused HIIT training moves can help boost your power and endurance when time is of the essence.

Tackle one set of each exercise back-to-back, then catch your breath for one minute. Repeat this circuit three times for maximum gains.

1. Dumbbell shoulder press

1. Start by holding a dumbbell in each hand at shoulder height, palms facing forward.

2. Press the dumbbells upward until your arms are fully extended.

3. Pause briefly.

4. Lower the dumbbells back down to shoulder height.

5. Repeat for 10 reps.

2. Dumbbell squats

1. Hold a dumbbell in each hand at your sides.

2. Stand with your feet hip-width apart.

3. Engage your core and descend into a squat position, ensuring your knees are behind your toes and your chest is up.

4. Press down through your heels to rise back to a standing position.

5. Repeat for 15 reps.

3. Dumbbell bent over row

1. Grasp a dumbbell in each hand, with your palms facing you.

2. Hinge at your hips to bend forward, maintaining a flat back and keeping your core engaged.

3. Bring the weights toward your torso and squeeze your shoulder blades together.

4. Lower the dumbbells back down with control.

5. Repeat for 12 reps.

4. Floor press

1. Lie on your back on the floor with a dumbbell in each hand, knees bent, and feet flat on the floor.

2. Press the dumbbells up until your arms are fully extended.

3. Lower the dumbbells back down until your elbows lightly touch the floor.

4. Repeat for 10 reps.

5. Reverse lunges

1. Hold a dumbbell in each hand at your sides.

2. Stand tall with your feet together and core engaged.

3. Take a step backward with one foot, lowering your back knee toward the floor.

4. Press down with your front heel to get back into a standing position.

5. Alternate legs and repeat for eight  reps on each side.

Related blog: HIIT vs. Circuit Training: What Is the Difference, and Which Is Best for You?

Full-body 30-min HIIT workout

In this full-body workout, you’ll go through five rounds.. Finish each round as fast as you can, then rest for a minute before performing the next one.

Round 1

Directions: Aim for 15 reps for each exercise before resting for one minute.

• Kettlebell swing

• Push-ups

• Sit-ups

• Jumping jacks

Round 2

Directions: Aim for 20 reps for each exercise before resting for one minute.

• Bodyweight squat

• Plank jacks

• Bodyweight lunge

• Lying leg raise

Round 3

Directions: Aim for 50 reps for the first and third exercises and 25 reps for the second and fourth ones before resting for one minute.

• Punch (each arm)

• Jump rope

• Crunch

• Toe touches

Round 4

Directions: Aim for 25 reps for the first and third exercises and 10 reps for the second and fourth ones before resting for one minute.

• Mountain climber (each leg)

• Jump squat

• High knees (each knee)

• Burpee

Round 5

Directions: Aim for 10 reps for the first and third exercises and 50 reps for the second and fourth ones before resting for one minute.

• Push-up plank

• Bicycle crunch (each side)

• Superman

• Toe touches

Related: HIIT Rowing Workout: Why Rowing Should Be in Your Routine

Check out Hydrow’s library of HIIT workouts

If you’re interested in reaping the many benefits of quick workouts, be sure to check out Hydrow. Our extensive workout library includes rowing, yoga, Pilates, and circuit training workouts led by world-class Athletes. 

And, if you’re interested in trying out a low-impact, full-body workout that offers cardio, strength, and recovery, explore Hydrow’s rower machines. Indoor rowers offer an immersive and efficient total-body workout, targeting 86% of your muscle groups in each rowing stroke. And, because rowing is both a cardio and strength workout, all you need is just 20 minutes to torch calories and build strength.

Learn more about the benefits of rowing and a Hydrow rowing machine today!