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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.

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  • 30 min

  • 16

  • Yes

Woman Working Out
Mike Harrington / Getty
Woman Working Out
Mike Harrington / Getty

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

Fit sweaty female with her hands on her hips after a workout

The Perfect 30-Minute Full-body Workout

Try this half-hour workout to trim and carve your body from head to toe.

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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.

Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 16

General Pushup

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
--
Exercise 2 of 16

General Plank

Equipment
No Equipment
Sets
--
Reps
20 sec
Rest
--
Exercise 4 of 16

Overhead Dumbbell Press

Equipment
Dumbbells
Sets
--
Reps
20 sec
Rest
--
Exercise 5 of 16

Dumbbell Squat

Equipment
Dumbbells
Sets
--
Reps
20 sec
Rest
--
Exercise 6 of 16

Dumbbell Squat

Equipment
Dumbbells
Sets
--
Reps
20 sec
Rest
30 sec
Perform a dumbbell press at the top of your squat.
Exercise 7 of 16

Dumbbell Kickback

Equipment
Dumbbells
Sets
--
Reps
20 sec
Rest
--
Exercise 9 of 16

Bentover Row

Equipment
Sets
--
Reps
--
Rest
30 sec
How to
Perform a dumbbell kickback after the bentover row.
Equipment
Dumbbells
Sets
--
Reps
20 sec
Rest
--
Exercise 13 of 16

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
--
Reps
20 sec
Rest
--
Exercise 14 of 16

Pilates Rollup with Ball

Equipment
Pilates Ball
Sets
--
Reps
20 sec
Rest
--
Perform without a ball.
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