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Fat-Burning HIIT Workout

Burn Fat and Build Lean Muscle With This 30-Minute Abs and Lower-Body Strength Workout

Dec 29 2020

Get in a quick sweat sesh that will work your arms, core, and legs at once with this 30-minute high-intensity dumbbell workout. This workout was created by Ron "Boss" Everline, a C4 athlete, and reviewed by Chris DeBonnett, a NASM-certified and Just Train trainer. If your goal is to burn fat and build muscle or to simply challenge yourself for 30 minutes straight, you're going to love this workout. Grab your water and a set of weights, because it's time to put in work.

The 30-Minute Fat-Burning HIIT Workout

Equipment needed: A pair of light- to medium-weight dumbbells. Here's a guide on how to choose the right weight.

Directions: Before getting started, make sure to warm up your muscles with dynamic exercises, such as jogging in place, knee hugs, hamstring scoops, quad pulls, and planks, Everline said. Here's a dynamic warmup we like.

The workout is broken up into three circuits. Complete each exercise in the circuit for 40 seconds, then take 20 seconds of rest. Complete three rounds of each circuit before advancing to the following circuit. If necessary, you can adjust the work-to-rest ratio, either working for less or more time depending on your fitness level.

After the workout, be sure to lower your heart rate back to resting with a few minutes of walking or light jogging and continue cooling down with a few static stretches to loosen up your muscles and prevent injury.

Exercises Time Interval
Circuit 1, exercise 1: high knees 40 seconds, followed by 20 seconds of rest
Circuit 1, exercise 2: dumbbell lunge to overhead press 40 seconds, followed by 20 seconds of rest
Circuit 1, exercise 3: mountain climber 40 seconds, followed by 20 seconds of rest
Circuit 1, exercise 4: dumbbell squat 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 1: side lunge to high knee 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 2: elbow plank and reach 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 3: single-leg Romanian deadlift 40 seconds, followed by 20 seconds of rest
Circuit 2, exercise 4: commando 40 seconds, followed by 20 seconds of rest
Circuit 3, exercise 1: glute bridge 40 seconds, followed by 20 seconds of rest
Circuit 3, exercise 2: plyo lunge 40 seconds, followed by 20 seconds of rest
Circuit 3, exercise 3: spider man 40 seconds, followed by 20 seconds of rest

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

Image Source: Getty / Inside Creative House

Circuit 1, Exercise 1: High Knees

  • Start standing with your feet slightly further than shoulder-width distance apart.
  • Keeping the weight on your left foot, bend your right leg to bring your knee into your chest.
  • Lower your right leg and plant your foot on the floor. Keeping your weight on the right leg, bend your left leg to bring your knee into your chest.
  • Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
  • Repeat for 40 seconds, then take 20 seconds of rest.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 2: Dumbbell Lunge to Overhead Press

  • Start standing with your feet about hip-width distance apart with a medium-weight dumbbell in each hand.
  • Brace your core and, with control, step your left leg forward and lower down into a lunge. Your knees should be directly over your ankles, your front foot should be flat on the ground, and you should be on the toes/ball of your right foot. Be sure to keep your weight evenly distributed throughout your body.
  • From the lunge, curl both dumbbells up toward your biceps, maintaining your form. Try not to shift to the left or right sides.
  • From here, push both dumbbells up over your head with your palms facing in.
  • With control, lower the weights back down to your sides, press through your left foot, and return to standing.
  • This counts as one rep.
  • Continue to alternate the lunge and press on each leg, performing for 40 seconds, then take 20 seconds of rest.
Image Source: Ron "Boss" Everline

Circuit 1, Exercise 3: Mountain Climber

  • Place both hands on your yoga mat shoulder-width apart. Fully extend your legs so that your body is in one straight line from head to toe. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
  • Keeping your left foot on the floor, bend your right knee and bring it in toward your chest. Then extend your right leg to return to the starting position.
  • Keeping your right foot on the floor, bend your left knee and bring it in toward your chest. Then extend your left leg to return to the starting position.
  • As you become more familiar with the movement, begin to pick up the pace. It should feel like you're running in place. Don't forget to drive your knees to your elbows, always picking your feet up and off the mat.
  • Continue alternating between your right and left sides for 40 seconds, then take 20 seconds of rest.
Image Source: POPSUGAR Photography

Circuit 1, Exercise 4: Dumbbell Squat

  • Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
  • Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
  • Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
  • Repeat for 40 seconds, then take 20 seconds of rest.

Complete circuit one for a total of three rounds.

Image Source: POPSUGAR Photography

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Circuit 2, Exercise 1: Side Lunge to High Knee

  • Start standing with both feet shoulder-width apart.
  • Inhale, and keep your left foot on the floor as you lift your right foot up and take a large step out to the right. Don't step out too far to the point where you lose your balance or cannot maintain an upright position with your torso. As you plant your right foot on the floor, bend your right knee, ensuring that your left leg remains straight.
  • From the lateral lunge position, step your right foot back in, returning to your standing position, and without touching your right foot to the ground, immediately perform four reps of high knees.
  • This counts as one rep.
  • Continue alternating performing lateral lunges with high knees on each leg, working for 40 seconds, then take 20 seconds of rest.
Image Source: Ron "Boss" Everline

Circuit 2, Exercise 2: Elbow Plank and Reach

  • Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
  • Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
  • Continue alternating for 40 seconds, then take 20 seconds of rest.

Complete circuit two for a total of three rounds.

Image Source: POPSUGAR Studios

Circuit 2, Exercise 3: Single-Leg Romanian Deadlift

  • Hold a dumbbell in each hand (or a kettlebell in both) and lift your left foot slightly off the ground.
  • Keep your back flat and bend at your hips while raising your left leg, which should stay in line with your body. The dumbbells will lower toward the ground.
  • With your back straight, return upright, coming to your starting position. This completes one rep. Make this move harder by keeping your left foot off the ground as you go through your reps.
  • Continue alternating between right and left sides for 40 seconds, then take 20 seconds of rest.
Image Source: POPSUGAR Photography

Circuit 2, Exercise 4: Commando

  • Start by placing your forearms on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  • On an exhale, lift up your right forearm, placing your hand firmly on the mat directly below your right shoulder, and push up onto your right hand. Lift up your left forearm to place your hand firmly on the mat directly below your left shoulder, and push up onto your left hand. Ensure that you keep your core engaged to prevent your hips from swaying.
  • Inhale, and lower your right forearm to the mat, then lower your left forearm to the mat, returning to the starting position.
  • Repeat this exercise starting with your left arm.
  • Continue alternating between left and right for 40 seconds, then take 20 seconds of rest.

Complete circuit two for a total of three rounds.

Image Source: Ron "Boss" Everline

Circuit 3, Exercise 1: Glute Bridge

  • Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat.
  • On an exhale, press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from your chin to your knees. You should be resting on your shoulders.
  • On an inhale, lower your hips to return to the starting position.
  • This counts as one rep.
  • Continue performing glute bridges for 40 seconds, then take 20 seconds of rest.
Image Source: Ron "Boss" Everline

Circuit 3, Exercise 2: Plyo Lunge

  • Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
  • Repeat for 40 seconds, then take 20 seconds of rest.

If you find plyo lunges hard on your knees, do alternating back lunges instead.

Image Source: POPSUGAR Photography / Maria del Rio

Circuit 3, Exercise 3: Spider Man

  • Start resting on all fours.
  • With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
  • Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
  • With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
  • Bring your right knee outside and around toward your right elbow, keeping your body in a straight line.
  • Return your foot back to the mat and repeat on the opposite side.
  • Continue alternating, slow and controlled, for 40 seconds, then take 20 seconds of rest.

Complete circuit three for a total of three rounds.

Image Source: Ron "Boss" Everline

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