Skip Nav
Personal Essay
What to Do When You've Lost Your Weight-Loss Mojo
Arm Exercises
The Simple Gym Tweak That Will Help Tone Your Triceps
Beginner Fitness Tips
What to Know About LISS Workouts and Why So Many People Are Doing Them

30-Minute Weight-Loss Workout

If Running Isn't Helping You Lose Weight, Do This 30-Minute Workout Instead

If Running Isn't Helping You Lose Weight, Do This 30-Minute Workout Instead
Image Source: POPSUGAR Photography / Kathryna Hancock

I know what it's like to exercise like crazy and not get the results you're after. I ran for years and years, and it wasn't until I started CrossFit (and monitored my calorie intake) that I started seeing results — bye-bye, belly fat!

Although lifting heavier weights was definitely part of my success, I'm convinced that trading in steady cardio for HIIT-type workouts (high-intensity interval training) was absolutely the key to my success! HIIT has proven to be one of the best workouts for weight loss, especially belly fat.

If this sounds familiar and you're tired of devoting endless hours to workouts without your body showing for it, you don't need to join a CrossFit box (unless you want to!) — just do this HIIT workout.

The workout: After a five-minute dynamic warmup, complete each exercise for 40 seconds, then rest for 20 seconds before starting the next move. Repeat this 10-minute circuit for a total of three times to complete a 30-minute workout. Challenge yourself to see how many reps you can do of each move, and really push it during each high-intensity interval, knowing you have 20 seconds of rest to recover.

Equipment needed: Medium to heavy dumbbells (I use 15 or 20-pounders) and a kettlebell if you have it. Choose weights that tire your arms out, so don't go light — it's OK to have two sets of dumbbells on hand. If you need more details on each exercise, see the instructions below.

Time Exercise
0:00-1:00 40 seconds burpees, 20 seconds rest
1:01-2:00 40 seconds dumbbell thrusters, 20 seconds rest
2:01-3:00 40 seconds burpees, 20 seconds rest
3:01-4:00 40 seconds triceps push-ups, 20 seconds rest
4:01-5:00 40 seconds burpees, 20 seconds rest
5:01-6:00 40 seconds kettlebell swings, 20 seconds rest
6:01-7:00 40 seconds burpees, 20 seconds rest
7:01-8:00 40 seconds alternating dumbbell forward lunges (6 per side), 20 seconds rest
8:01-9:00 40 seconds burpees, 20 seconds rest
9:01-10:00 40 seconds V crunches, 20 seconds rest
Bob Harper Weight Loss Tips
Biggest Mistakes People Make With Trainers
Healthy Dinners With 5 Ingredients or Less
How to Feel Happy and Energized
Best Yoga Retreats
Whole30 Tips
The Best Healthy Zucchini Recipes
Healthy Ground Beef Recipes
Halo Top New Dairy-Free Flavors 2018 Taste Test
What Is LISS Cardio?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds