Workouts

The Interval Workout to Break Out of Boredom

We all want to get in a killer workout, but sometimes we don't have the time to spend hours at the gym. The solution, a short 30-minute HIIT workout destined to help you burn fat.

Woman Working Out
Mike Harrington / Getty
Mike Harrington / Getty
Duration 30 min
Exercises 16
Equipment Yes

We all want to get in a killer workout, but sometimes we don't have the time to spend hours at the gym. The solution: a short 30-minute HIIT workout destined to help you burn fat

How it Works:

This workout consists of 6 x 1-min. strength work sets, each broken into 20-sec. segments, followed by a 30-sec. recovery. At the end of each round, there is a 1-min. cardio burst. Below is 1 round, which should be completed 3 times total.

Exercise 1

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
20 sec reps
-- rest

Exercise 2

General Plank You'll need: No Equipment How to
General Plank thumbnail
-- sets
20 sec reps
-- rest

Exercise 3

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
20 sec reps
30 sec rest
Planks after pushups.

Exercise 4

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
-- sets
20 sec reps
-- rest

Exercise 5

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
-- sets
20 sec reps
-- rest

Exercise 6

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
-- sets
20 sec reps
30 sec rest
Perform a dumbbell press at the top of your squat.

Exercise 7

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
-- sets
20 sec reps
-- rest

Exercise 8

Bentover Row How to
Bentover Row thumbnail
-- sets
20 sec reps
-- rest

Exercise 9

Bentover Row How to
Bentover Row thumbnail
-- sets
-- reps
30 sec rest
Perform a dumbbell kickback after the bentover row.

Exercise 10

Biceps Curl You'll need: Dumbbells How to
Biceps Curl thumbnail
-- sets
20 sec reps
-- rest

Exercise 11

Alternating Dumbbell Lunge You'll need: Dumbbells How to
Alternating Dumbbell Lunge thumbnail
-- sets
20 sec reps
-- rest

Exercise 12

Alternating Dumbbell Lunge You'll need: Dumbbells How to
Alternating Dumbbell Lunge thumbnail
-- sets
20 sec reps
30 sec rest
Preform curls at the bottom of your lunge.

Exercise 13

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
-- sets
20 sec reps
-- rest

Exercise 14

Pilates Rollup with Ball You'll need: Pilates Ball How to
Pilates Rollup with Ball thumbnail
-- sets
20 sec reps
-- rest
Perform without a ball.

Exercise 15

Pilates Rollup with Ball You'll need: Pilates Ball How to
Pilates Rollup with Ball thumbnail
-- sets
20 sec reps
30 sec rest
Perform bench presses after the rollup

Exercise 16

High Knees How to
Man using agility ladder.  thumbnail
-- sets
1 min reps
-- rest
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