A total body HIIT workout that’s 30 minutes long and will get the sweat pouring and the heart pumping. Best of all, there’s no equipment involved, so you can do it anywhere.

I’ve been loving total body HIIT (High Intensity Interval Training) workouts lately. I usually perform 3-4 HIIT workouts per week that last around 30 minutes and on my off days, I’ll usually complete some sort of lower intensity cardio (walking on a treadmill, cycling…etc.). My HIIT workouts usually focus on total body, upper body, and lower body.

This workout is composed of two circuits repeated three times each. Complete each exercise with total number of reps and zero rest in between. Take 30 seconds of rest after completing each circuit.

30-Minute HIIT Workout

Warm-Up and Stretch

I like to stretch pre-workout to make sure that all of my muscles are loosened and aligned before getting into any plyometric movements. I stretch, foam roll my glute area, and warm-up on a treadmill with fast-paced walking for 5-10 minutes.



Lateral Jump Burpees (x5 total)

Elevator Plank (x20 total)

Curtsey Lunge (x20 total)

Jumping Jacks (x30)

30 Second Rest

-Repeat 2 more times-

30 Minute HIIT Workout
Elevator Plank


Jump Squats (x15)

Bodyweight Squats (x15)

Pushups (x15)

Burpee Lunges (x4) – 4 jump-switch lunges and 1 burpee = 1 rep


30 Second Rest

-Repeat 2 more times- 

30 Minute HIIT Workout
Curtsey Lunge

Stretch and Cool-Down


You can listen and download my Summer 2017 Workout Playlist here.

What high intensity workouts do you enjoy? Let me know in the comments below!

Thanks for Reading!




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