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30 Minute HIIT Cardio Full Body Workout

30 Minute HIIT Cardio Full Body Workout

High-intensity interval training is very popular among fitness trainers. Despite the fact that it is the quickest way to get in shape and lose body fat. If you haven’t tried a HIIT cardio workout yet, this might be your chance to challenge you and get that extra fat off of yourself.

Also Read: How to Lose Belly Fat Through HIIT

A 30-minute HIIT cardio full-body workout is typically fast, efficient, and easily adaptable to almost any experience level.

However, intensity is the key: move just as fast as you can and get the reward; get fit and enjoy a healthy life. Moreover, HIIT cardio exercises are quite beneficial, which we’ll discuss below. But before getting to the real deal, we have to dive deeper to learn about some important things regarding full-body HIIT 30 minutes workout. So, let’s start with:

Will 30-minutes of HIIT Cardio 5-7x Week Help or Hurt?

As a matter of fact, 30-minutes of HIIT cardio workout for 5-7x weeks will undoubtedly harm you greatly. Whenever you get into a workout routine, one thing that really matters a lot is a rest day. You are breaking your muscles and not giving them a proper recovery time. That’s worse.

First of all, you shouldn’t do HIIT every day. Although it is great because it increases overall work and recovery capacity, like any other training routine, you need to give your body a complete recovery time.

You can simply perform a HIIT cardio workout twice or thrice a week at maximum. By doing that, you will help your body recover properly and respond better.

What is a Good HIIT Cardio Workout for Beginners?

However, a 30-minute HIIT workout can be exhausting for beginners. The best way is to work your way up to that level rather than go for it all at once.

Get your way step by step until you reach your goal. Start with a 5 or 10-minute HIIT workout and then step forward to make it a 20-minute HIIT cardio workout. Once you reach your short-term goals, figure it out for the 30-minute HIIT cardio workout. Below is a full-body HIIT workout routine for beginners.

What Are the Benefits of HIIT Training?

According to studies, HIIT full-body workouts may be better than other moderate-intensity workouts or exercises for “maximizing health outcomes.”

Read to Know: 6 Benefits of High-Intensity Interval Training (HIIT)

However, HIIT offers multiple benefits, including:

 Reduce Body Fat

According to a 2012 study source, high-intensity interval training (HIIT) may reduce body fat more effectively than steady-state exercises like jogging.

The effects of HIIT on 46 overweight individuals were investigated in this study. The individuals, who were on average 25 years old, did three 20-minute high-intensity interval training sessions per week.

When compared to the control group, those in the exercise group experienced a significant reduction in abdominal fat after 12 weeks.

A more recent study discovered that HIIT workouts with a hydraulic resistance system may burn more calories than a steady-state exercise over the same time span. These findings imply that high-intensity interval training (HIIT) can help people burn more calories in less time.

Relevant Reading: 30 minutes HIIT Workouts for Fat Loss That Actually Work

  Improve Cardiovascular and Metabolic Health

HIIT may help fitness enthusiasts with good health as well as those with cardiovascular issues improve their heart health.

It may also aid in the improvement of metabolic health parameters such as blood pressure, blood sugar levels, and cholesterol levels.

According to a 2015 study source, a 10-week program of high-intensity interval training (HIIT) showed cardiovascular and metabolic benefits comparable to moderate-intensity workouts.

In the study, 90 previously physically inactive volunteers performed either a HIIT or a typical moderate-intensity continuous training (MICT) program. The average overall exercise time for the HIIT program was 55 minutes per week, which was less than half that of the MICT, which took 128 minutes per week on average.

 Improve Mental Health

HIIT training, while beneficial to mental health in general, maybe especially beneficial.

According to the authors of a review published in 2019, according to the source, HIIT can help persons with mental diseases in a variety of ways, including lowering the intensity of depression.

Despite the fact that the study looked at 12 papers, the authors indicated that further high-quality trials are needed to back up their conclusions.

According to a 2015 study, the benefits of HIIT training on persons with persistent schizophrenia were studied by Trusted Source. According to the findings, many persons with psychiatric disorders lack the motivation to exercise and believe it takes too much time.

Short HIIT workouts could help people overcome motivation and time constraints to exercise. The results of an 8-week HIIT fitness program on adults from a psychiatric day care unit were studied.

 Time Efficient

Despite the advantages of exercise, not everyone is willing or able to participate in regular sessions. Lack of time is one of the most typical roadblocks.

Because HIIT is a time-efficient form of exercise, it may be an excellent option for persons who struggle to integrate physical activity into their schedule.

According to a report published in 2014, a commitment of just 30 minutes three times a week, according to Trusted Source, could be advantageous.

The researchers discovered that each of these 30-minute sessions just needed to contain 10 minutes of hard exercise to provide the following benefits:

  • enhanced cardiovascular and respiratory health
  • improved metabolic health, including blood pressure and cholesterol levels
  • Exercise tolerance, or how well the heart responds to exercise, is improved with greater oxygen flow to the muscles.

These improvements were shown in both healthy and those with cardiac and metabolic disorders after only a few weeks, according to the researchers.

Read to Know: What is the Best Time to Do HIIT for Weight Loss

The Best Cardio HIIT Workout You Can Do at Home in 30-minutes

This workout starts with a five-minute warm-up, followed by four rounds that alternate between legs, arms, abs, and cardio. Each round will focus on a particular exercise and will consist of one minute of work followed by a minute of rest before moving on to the next round.


First, let’s run through a Five-minutes breezy warmup:

  1. Jumping Jacks (1 minute)
  • Begin by standing on your feet and your arms at your sides.
  • In one motion, jump your feet out to the sides and rise your arms above your head.
  • Return back to the initial position by immediately reversing the motion.
  1. Inchworms (1 minute)
  • Place your feet together and stand tall.
  • Keep your legs straight, bend your hips, and position your hands precisely in front of your feet on the floor.
  • Slowly walk forward with your hands, alternating left and right.
  • Walk till your body is parallel to the floor and hold for 3 seconds in a push-up position.
  • Keep your hands still and carefully walk your feet towards your hands, only moving a few inches per step.
  • Raise torso from hips to start position once feet meet hands.
  1. Halos (with light weight or a book) (1 minute)
  • Take out a book and place it in front of your chest.
  • Take the book and elevate it in a diagonal motion, passing it behind the neck from one shoulder to the other in a circular motion.
  1. Jumping Jacks (1 minute)
  • Begin by standing with your feet together and your arms at your sides.
  • In one motion, jump your feet out to the sides and raise your arms above your head.
  • Return to the starting position by immediately reversing the motion.
  1. Plank Hold (1 minute)
  • Place your hands directly beneath your shoulders on the floor, your legs straight behind you with your feet together and your toes curled below.
  • Tense every muscle in your body to keep it in a straight line from head to heels, parallel to the floor.
  • Hold the stance for as long as you want.


Round 1: Legs

Now it's time to get down to business, starting with your lower body.

Criss-Cross Jumping Jacks (30 seconds)

  • Stand with your feet slightly wider than shoulders, hands overhead.
  • As arms fall, jump feet together, crossing one foot in front of the other.
  • Jump apart with arms up in the air.
  • Cross one foot in front of the other and jump with both feet together.

Squats (30 seconds)

  • Stand tall, shoulders above hips, feet hip-width apart, and toes turned out slightly.
  • Drop your hips back and down, keeping your knees behind your toes and your hip and ankle in line to keep your knees from collapsing inward.
  • Lower the hip crease to below parallel.
  • Drive your weight into your heels as soon as possible to swiftly return to the starting posture.

Round 2: Arms

Let’s move your upper body and hit those arms!

Inchworms (30 seconds)

  • Stand straight with your feet together.
  • Keep your legs straight, bend at hips and place your hands on the floor directly in front of your feet.
  • Alternating hands left and right slowly walk hands forward.
  • Hand walk until your body gets into a push-up position parallel to the floor.
  • Hold for 3 seconds.
  • Slowly walk towards hands while keeping hands in place.
  • Once your feet meet hands, raise the torso from hips up back to start position.

Push-ups (30 seconds)

  • Place your hands flat on the ground, exactly beneath your shoulders, and your feet on the floor slightly wider than hip-width apart.
  • Step your legs straight behind you, toes curled underneath and feet together.
  • Make a straight line from your head to your heels by tensing all of your muscles.
  • Lower your chest to the ground, keeping your elbows pressed against your body.
  • Push your body away from the ground and back to the starting position by extending your arms.

Round 3: Abs

A full-body workout can never be completed without HIIT your abs.

High Knees (30 seconds)

  • Stand with your feet hip-width apart and your hands lifted to hip height, looking straight ahead.
  • Quickly jump from one foot to the other on the spot, raising knees as high as possible.
  • Softly land on the balls of your feet on the floor.

Russian Twists (30 seconds)

  • Sit on the floor with your knees bent at 45 degrees and your heels a few inches off the ground.
  • Balance on your sit bones by leaning your torso back with a 45-degree bend in your hips.
  • Tap both hands on the floor near your left hip by rotating your torso.
  • Tap both hands on the floor with your right hip by rotating your torso in the opposite direction. Repeat for as long as you'd like to do.

Round 4: Test Your Limits

Do you still have some energy to exert? It's time to test your limits!

Fast Feet (30 seconds)

  • Stand with your feet wider than your hips apart and your hands in fists to shield your face.
  • Lightly and quickly run on the spot

Half Burpees (30 seconds)

  • Start standing straight, squat down, and place your hands on the floor outside of your feet.
  • While keeping your hands planted, jump your feet behind you and get into a plank position.
  • Briefly keep your hands on the floor and use your hips to pop your feet back into a squat.
  • Explode up into a jump and land on your feet as softly as possible.

Workout Rounds





●       Jumping Jacks – 1 minute

●       Inchworms – 1 minute

●       Halos – 1 minute

●       Jumping Jacks – 1 minute

●       Plank Hold – 1 minute




5 minutes



1 minute


Round 1

●        Criss-Cross Jumping Jacks – 30 seconds

●        Squats – 30 seconds 



5 times



1 minute


Round 2

●        Inchworms – 30 seconds

●        Push Up – 30 seconds 



5 times



1 minute


Round 3

●        High Knees – 30 seconds

●        Russian Twists – 30 seconds




5 times



1 minute


Round 4

●        Fast Feet – 30 seconds

●        Half Burpees – 30 seconds




5 times



1 minute


Further Read: The Drawbacks of High-Intensity Interval Training


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