30 Minute Bodyweight HIIT Workout To Torch Fat

HIIT (High-Intensity Interval Training) is one of the most popular options for those who want to keep themselves in top shape whilst maintaining their busy lifestyle.

It can take a few forms, and can vary between 15 minute or 30 minute options depending how far you want to push yourself.

We’ve focused on a body-weight workout that’s going to seriously get those muscles burning. This one definitely isn’t for the faint-hearted or those new to the world of HIIT, but if you do want to give it a go, we’ve broken it down below!

The Warm Up

Time: 5 Minutes

We’re going to start off easy with some light work to get your muscles warmed up and those rotator cuffs ready to do some intense work. Do each of the below for 1 minute at an easy pace, and 1 minute of rest at the end of your warm up.

Jumping Jacks | 1 Minute

1. Stand with your feet together, arms at your side

2. Jump into the air, and whilst you do so, place your feet out to sides and raise arms above head

3. Jump again, reversing the motion back to your original stance

Push Ups | 1 Minute

1. Place your hands on the floor, shoulders width apart, and extend your feet behind you, keeping your back and legs straight

2. Bend just your arms and lower yourself to the floor (but don’t touch the floor), keeping your back and legs straight

3. Explosively push yourself back up into the original position

4. If you find standard push ups a little too easy, try moving your hand closer together to make a diamond shape between your index fingers and thumbs

Halos | 1 Minute

1. Grab your water bottle or a light weight book and hold it directly in front of your chest

2. In one motion, move the book diagonally over your left shoulder, around the back of your head and over your right shoulder, back to the original position

3. Repeat this for the full minute, alternating between starting over your left and right shoulder

Plank Hold | 1 Minute

1. Place your hands on the floor, shoulders width apart, and extend your feet behind you, keeping your back and legs straight (like you’re starting a push up)

2. Tense every muscle you can to keep your body locked in and straight for as long as you can

3. The goal should be 60 seconds maximum, but if you can’t quite manage the full minute, just do it for as long as you can maintaining a tight core and straight back and legs

Jumping Jacks | 1 Minute

1. Repeat these as above

Feeling warmed up? Let’s head on to start the hard work.

Round 1

Time: 5 Minutes + 1 Minute Rest

It’s time for the intense exercise to get the body working hard and increasing your heart rate. Repeat this round 5 times, resting for 1 minute before moving on to Round 2.

High-Knees | 30 Seconds

1. Stand with your legs shoulder-width apart, looking straight ahead

2. Jump on the spot from one foot to the other, lifting your knees up as high as you can

3. Remember to cushion your landing by using the ball of your foot

Push Ups | 30 Seconds

1. Repeat as we did in the warm up, but if you’re new to HIIT and find it tough to do the full round, maintain the same position but lower your knees to the floor so you’re only pushing up your torso. The more you do this workout, the easier full push ups will become, so don’t lose heart!

Round 2

Time: 5 Minutes + 1 Minute Rest

Make sure you take on water before beginning round 2. HIIT workouts can be sweaty work, so it’s important to keep yourself topped up with fluids. Repeat this round 5 times, resting for 1 minute before moving on to Round 3.

Russian-Twists | 30 Seconds

1. Sit on the floor, with your knees bent 90 degrees and your heels lifted about 6 inches off the ground, and your torso leaning backwards so you’re balancing on the upper part of your bum

2. Turn your torso side to side, tapping the floor with both hands, maintaining the position of your feet off the ground

3. Try to keep your abs tight and keep a high intensity for the best burn

Criss-Cross Jumping Jacks | 30 Seconds

1. Stand with your feet together, arms at your side

2. Jump into the air, and whilst you do so, place your feet out to sides and raise arms above head

3. Jump again, reversing the motion of your arms back to by your sides, but instead of returning your feet to their original position, you’re going to cross one foot in front of the other. Make sure to alternate between which foot goes in front of the other

Round 3

Time: 5 Minutes + 1 Minute Rest

You should be feeling nice and warm by now, and if you’re doing it right, your whole body should feel like it’s been engaged and working hard. Repeat this round 5 times, resting for 1 minute before moving on to Round 4.

Mountain Climbers | 30 Seconds

1. Place your hands on the floor, shoulders width apart, and extend your feet behind you, keeping your back and legs straight (like you’re starting a push up)

2. Pull your right knee up to your chest as far as you can, making sure you keep a tensed core

3. Return your right leg back to its extended position, and bring the left knee up to your chest. Continue alternating between which knee you pull towards your chest

Frozen V-Sit | 3 x 10 Seconds

1. Lay on the floor with your shoulders slightly raised off the ground

2. Move into a sitting position, with your knees bent 90 degrees and your heels lifted about 6 inches off the ground, and your torso leaning backwards so you’re balancing on the upper part of your bum

3. Hold this position for 10 seconds, then return to the laying position. Repeat this three times

Round 4

Time: 5 Minutes

We’re on to the final round, and you’re going to need every bit of effort to get through this one. Repeat this round 5 times and then you’re done!

Fast Feet | 30 Seconds

1. Stand with your feet wider than your shoulders, holding your hands in front of your face. For an added bonus, hold a weight in your hands too

2. Run on the spot, alternating between your feet as fast as you can for the full 30 seconds

Burpees | 30 Seconds

1. Start in a standing position, feet shoulder width apart

2. Squat down, placing your hands on the floor in front of your feet and kick your legs back, keeping your arms extended

3. As soon as your feet touch the ground behind you, bring them back up to your hands, and then jump into the air extending your body

4. Land on the balls of your feet to cushion the landing, and then go straight back into a squat for the next burpee

That’s it, you’re all done! Great work! If you’re still feeling like you hand a little bit of energy left, try our bonus round below.

Bonus Round

Time: 5 Minutes

Burpee Planks | To Failure (Maximum 5 Minutes)

1. Start in a standing position, feet shoulder width apart

2. Squat down, placing your hands on the floor in front of your feet and kick your legs back, keeping your arms extended

3. Lower down on to your forearms, and keep your body tensed, holding the plank for 20 seconds

4. Bring your feet back up to your hands, and then jump into the air extending your body

5. Land on the balls of your feet to cushion the landing, and then go straight back into a squat for the next burpee plank

We always advise people to see their doctor or a suitable consultant before doing high-intensity interval workouts to make sure their body is able to cope with the strain, so please take the time to make sure you’re in good health prior to doing these exercises.