30 Minute HIIT Workout

30 Minute HIIT Workout at Home (Total Body, No Equipment)

30 minute HIIT workout at home. 7 exercises. 20 seconds work / 10 seconds rest. 6 full rounds. This is a full-body session that will seriously challenge you. Join me. Let's workout. 


30 Minute HIIT Workout at Home (Total Body, No Equipment)

In this article, I have prepared for you a full-body 30 minute HIIT workout. Try this session at the comfort of your home, outdoor or while being on vacation. Play your workout video below.  

Set the interval timer to 20 seconds work / 10 seconds rest. 

Do 6 full rounds of the following bodyweight exercises: 

1. Ground Lunge

2. Knee tap push up 

3. Low jumping lunge 

4. Jack push up (Legs only) 

5. Speed burpee 

6. Jack plank 

7. Kick Ins 

Rest between rounds: 90 seconds. 

Training level: intermediate 

Workout duration: 30 minutes without warming up time. 

What Is Considered a HIIT Workout?

30 Minute HIIT Workout

HIIT or High Intense Interval Training Workout is considered as training method where you have to alternate high-intensity bursts of performing different exercises following by periods of light activity or a complete rest. 

Most often, you will find out HIIT routines performed/recommended without any equipment at all. The simple reason is that the HIIT workout frame is not optimal for lifting heavy weights nor developing your brute, max strength.

However, you can structure your HIIT sessions with a jumping rope, 1 or 2 kettlebells, 1 or 2 dumbbells, sandbags, resistance bands, Bulgarian bags etc. 

Your exercise and equipment selection for your HIIT workouts will be mostly determined by your training level, exercise preferences and actually what really works for you.

Can You Do HIIT For 30 Minutes?

30 Minute HIIT Workout

Yes, you can. The length of your high intense interval training routines will be determined by the following factors:

1. The number of performed rounds. 

2. The time frame you follow - the number of seconds of work and respectfully - rest. 

3. The number of exercises included in this workout. 

4. Th duration of the rest between rounds - this is the big rest that you include between your HIIT rounds.

As you can see, there are multiple factors that if being adjusted, you can easily increase the duration of your HIIT workout and essentially, manage to endure full 30 Minute of HIIT working out.

How Many Times a Week Should I Do HIIT to Lose Weight?

30 Minute HIIT Workout

Frequently asked question. To lose weight, you need consistency with your high intense interval training.

Otherwise said, I would recommend following at least 3-4 HIIT full body routines per week to target every muscle in your body, get frequent muscle stimulation and of course, burn extra calories that will essentially help with your weight loss.

However, before your frequent working out, you will have to optimize your sleep and nutrition in order to achieve fast weight loss results. Otherwise, it will be a ping-pong situation. 

Let me explain. 

If you count mostly on your HIIT workouts to lose the excessive weight on your body, then be prepared to meet the following scenario: you will have periods where you will lose 3-5  even more pounds for a couple of days. 

Then once you get 2-3 consecutive days off, you will most likely turn back to your eating habits, eat excessive calories (throughout the weekend for example) and on Monday, you will be back, where you started with your body weight at the first place. 

I have been there hundreds of times and I can guarantee you that before you fix the three most important factors for overall health and weight loss (sleep, nutrition and movement), your weight loss will be most-likely a very difficult task for achievement.

What's The Best HIIT Workout?

30 Minute HIIT Workout

The best HIIT workout is the one that you will manage to stick with and adjust over time. There's no such thing as "Best HIIT Workout". There's no "best workout" at all. The best workout is the one that will help you with your goal and the one that you will do frequently and be patient to see the outcome. 

In my opinion, the optimal weight loss sessions are the full body HIIT workouts. The simple reason is that this approach will help you burn a lot more calories compared to splitting your sessions to upper or lower body HIIT sessions. In addition, following more of these will allow you to train just 3-4 times per week and still get great results. 

If you manage to follow 3-4 high-intensity workouts per week, then I would recommend you to follow 20-30 Minute sessions.

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Is it OK to do HIIT every day?

30 Minute HIIT Workout

Doing too much HIIT routines at all for every single day will do more harm than good to your body. This is like any other thing. Too much is not always a good thing. 

Your body needs frequent stimulation (workouts) but needs an adequate recovery as well (sleep & nutrition) to get optimal results.

Everything that's too much for your body to handle will result in crappy performance, bad hormones, more stored fat in your body (due to excessive stress), bad sleep, anxiety, lack of focus, low testosterone, low libido etc.

As you can see, over-pushing the intensity of your workouts and doing HIIT routines too frequently will absolutely destroy your body instead of helping it become stronger, more endured, agile, with higher stamina and better overall performance in life. 

Can You Do

HIIT Workouts at Home?

30 Minute HIIT Workout

Yes, you can. You can follow your HIIT workouts anywhere you prefer. Especially if the HIIT routines that you perform consists of bodyweight exercises only. 

It's not a lie that the HIIT routines are convenient. Unpleasant? Yes. But convenient at the same time because you will be in charge of where and when to perform your bodyweight workouts. Totally for FREE! 

It's obvious, following your HIIT routines at home, outdoor or while you travel makes a total sense and it's an outstanding way to get fit and stay fit no matter the circumstances. 

One quick tip here. If you cannot motivate to workout at home, but at the same time, visiting the GYM remains a difficult task for you, then you might need to invest in a few supplements that will fire up/wake up your nervous system and motivates you to begin your home workout. 

Make sure to get the following supplements in order to get the right motivation for your Home even Outdoor workout: 

1. Nervous system activator (pick 1 of these) - caffeine (double espresso), Iohimbine, synephrine. 

2. Beta alanine

3. Creatine monohydrate 

Get the creatine + nervous system activator 30-45 minutes pre-workout and dring the beta-alanine 10 minutes before working out. 

Disclaimer: make sure to consult your medical doctor if you decide to take these supplements above. I am not a doctor and if you have any medial conditions, please take this note seriously because I will not be responsible for any consequences.

Before You Go, Check 

These Bodyweight Workouts Too!

full body exercises without weights

In today's article, I have build for you a full body 30 minute HIIT workout you can try anywhere.

So what happens next? 

Try this session and let me know what you think! 

I would LOVE to Connect! 

Which exercise from this workout did you like most? 

Comment Below.

Coach Vlad

Thanks For Reading! 

PS: Here's another cool HIIT session you can try.

Interval Training For Men

3 thoughts on “30 Minute HIIT Workout at Home (Total Body, No Equipment)”

  1. Yoou really makke it sewm so easy with your presentation but I fid this matter
    to be really something that I think I would never understand.
    It serms too complex annd very broad for me.I’m looking forward for your nextt post, I’ll trry to get the hang of it!

    Visit my page: Hikaye

    1. Hey, thanks a lot! Actually it’s not really complex at all. Just replicate the exercises provided in your workout video and enjoy your process.

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