This Total-Body, 30-Minute HIIT Workout Is Perfect When You're in a Time Crunch
Image Source: Franz Steiner
Model Credit: @sierra
Over the weekend, I was at the gym and didn't feel like doing traditional cardio. The treadmill was looking especially boring, and all the StairMasters were taken. So I took a note from my CrossFit days and created my own 30-minute HIIT workout that would target my entire body and leave me in a pool of sweat. With only five exercises, I accomplished just that, and it left me feeling energetic and ready for the rest of my weekend.
This workout is a 30-minute AMRAP — as many rounds as possible. You'll go through five different exercises and then repeat that same round over and over again until you hit 30 minutes. Although you want to get in as much movement as you can, never sacrifice form for speed. Be sure you're still performing the exercises correctly in order to get the full benefits.
These are the exercises you'll be doing:
- 50 toe taps on a medicine ball
- 15 box jumps
- 20 kettlebell swings
- 50 double unders (or 100 regular skips)
- 20 burpees
I'm sure your gym has some kind of medicine ball lying around. For the first movement, the toe taps, place the medicine ball on the ground (the heavier the better in this scenario) and tap one foot at a time on top of the ball. It will quickly turn into a fast-paced jumping movement where only one foot is on the ground at a time. Move swiftly, and try to tap your toes as fast as possible.
If you aren't familiar with double unders, it's when you whip the jump rope twice underneath your feet with every jump. It's a movement that definitely takes a lot of practice, so if you don't feel comfortable yet with the movement, just double the number and do regular skips. Trust me, it will still be a tough workout.
The other three movements are described below, and if you want to see the full workout in action, here's my video that puts it all together.