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Feel Stronger With These 30-Minute HIIT Workouts

Spending hours in the gym to up your fitness game can seem daunting. And who has the time? We'll let you in on a little secret — you don’t need to go that long! If you've been putting off going to the gym because you don’t have hours, listen up. We have some tips for you about why you just need to spend 30 minutes in the gym a few times a week and still reach your fitness goals. 

Plus, we've got two 30-minute HIIT workouts created for you by Shannon Flanagan, CPT, to help you get started! Read on!

Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

30-minute hiit workout

How Effective is a 30-Minute Workout?

Looking to up your fitness? Completing a 30-minute workout a few times a week is a great option for many people. If you only have a short amount of time to dedicate to the gym, you can get in a killer workout in just 30 minutes.

If you're worried about effectiveness, you can also opt for a 30-minute personal training session. Working with a qualified trainer will ensure you get in a solid workout, and one that fits your goals.

Is a 30-Minute Workout Enough?

If you have 30 minutes to dedicate to the gym, this is plenty of time to get a good workout in. Be sure to go in with a plan so you don’t waste any time once you get there, especially if you're short on time. Plus, going in with a plan can help you feel confident in the gym.

If you want to get in an effective workout in just 30 minutes, a HIIT workout is a good option. When creating a workout, focus on your goals. You can choose a circuit that works your upper body, lower bodyandcore or one that hits only a certain body part. And while doing a 30-minute ab workout isn’t the best use of your time, you will still work your core with most moves.

What Is A Good 30 Minute-HIIT Workout?

A good workout depends on your goals. Usually in 30 minutes, you can get in a solid sweat. Try these workouts below, created by Shannon Flanagan, CPT. Both are structured as AMRAP (as many rounds as possible), so you won't want to do both. Pick one and get to work!


30-minute hiit workout

How to do it: Set a timer for 30 minutes. Complete as many rounds as possible (AMRAP) of the workout you choose, resting as needed.

30-Minute HIIT Workout 1

Treadmill Run
Set the treadmill to a slightly challenging speed. Run 0.02 miles.

Alternating Lunge
Start standing with feet hip-width apart. Step left foot forward, bending both knees to drop into a basic lunge position, keeping forward knee aligned with forward foot and not any further to avoid injury. Press through the right heel to return to starting position. Then, repeat on right leg. Continue alternating. Complete 20 reps.

You can perform this exercise with body weight or dumbbells.

Plank Row
Start in a high plank position, with one dumbbell in each hand. Keeping core engaged and back flat, drive right elbow up to bring dumbbell toward chest. Pause, then return to starting position. Repeat on left side. Continue to alternate. Complete 20.

Butterfly Sit-Up
Lie face-up with knees bent and the soles of the feet touching. Engage core and slowly sit up, touching the ground in front of your feet with fingertips. In a controlled motion, return to starting position and repeat. Complete 20.

30-Minute HIIT Workout 2

Row for 400M.

Romanian Deadlift
Begin standing with legs about shoulder width apart and knees slightly bent. Grasp a dumbbell in each hand, palms facing toward the body and arms extended in front of thighs. Breathing in, bend at the waist, keeping back straight and knees stable as you lower the dumbbells over your legs toward your feet. Keep the dumbbells as close as possible to the legs and continue to lower until you feel a stretch in hamstrings. Pause and lift dumbbells back to the starting position, keeping back straight and pushing hips forward while breathing out. That is one rep. Complete 15. 

Seesaw Press
Hold one dumbbell in each hand at your sides with palms facing in. Curl dumbbells to rack by your shoulder. Begin by pressing up through the right arm to raise dumbbell overhead into a pres. As right arm comes down, lift left arm up. Continue to alternate, with both arms moving at the same time. Complete 20 reps.

Side Plank Dip
Start in a side plank position. Brace core and dip hips toward ground, keeping the rest of your body in a straight line. Pause at the bottom, then slowly return to starting position. Repeat. Complete 15 per side.

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