Workout of the Week – 30 Minute Sweaty At Home Cardio HIIT

Try this 30 Minutes home workout with video

In today’s fast-paced world, time is a precious commodity.

Juggling work, family, social commitments, and personal endeavors can leave little room for lengthy exercise routines.

But what if we told you that you can achieve remarkable fitness gains, boost your energy levels, and enhance your overall well-being all within the span of just 30 minutes?

Try this 30-minute workout to get yourself motivated and in shape.

Bodyweight HIIT Cardio Workout

This Workout of the Week again comes from one of our favorite websites for at-home workouts – Fitness and can be done in just over 30 minutes.


This at-home workout has everything you need for an awesome training session at home, all in just around 30 minutes.

In this one video, you’ve got a cardio warm-up, a sweaty, fun, brutal HIIT workout, and a cool down.

Strength training and high-intensity interval training pack a punch, and 30 minutes of either of them will whip you into shape relatively quickly.


This workout is excellent for fat burning, boosting the metabolism, shaping the butt and thighs, and building lean muscle.

Warm-up and cool-down are included and you won’t need any equipment at all.

We’ve provided low-impact cardio options all throughout this otherwise brutal HIIT cardio workout; feel free to move back and forth between the two as you need to, just make sure that you’re always challenging yourself.

Warm Up -5 Minute Warm Up – 25 Seconds each

  • 1 Jog in Place
  • 2 Toe Touch Circles
  • 3 Reach + Chest Opener
  • 4 High Knee Twists
  • 5 Slow Butt Kicker + Arm Swings
  • 6 Squat
  • 7 Walkdowns
  • 8 Lunges
  • 9 Front Kicks
  • 10 Split Jumps
  • 11 Front Jacks
  • 12 Butt Kickers

Group 1

  • 1 Jumping Jack + Tap Down
  • 2 Mt Climber + Plank Jack
  • 3 Jump Squats + Front Kick
  • 4 High Knees
  • 5 Push Ups
  • 6 Jumping Lunges

Group 2

  • 7 Pop Squat
  • 8 Burpees
  • 9 Curtsy Lunge Jumps
  • 10 Squat Pulses
  • 11 Bicycle Crunches
  • 12 Squatted Side Steps + Jump
  • 13 Up and Out Jack

Cool Down and Stretch 

Easy Plank challenge

Why 30-Minute Workouts Work

 Recent research and expert insights have shed light on the incredible benefits of keeping your workout concise and intense.

Whether you’re a busy professional, a dedicated parent, or someone simply seeking a time-efficient way to stay fit, the 30-minute workout might just become your new best friend.

The science-backed advantages of prioritizing quality over quantity in your exercise routine are becoming widespread.

These shorter workouts when done with intensity can have a big impact on your routine and health.

Efficiency Redefined

Concentrating on intensity maximizes effectiveness, and shorter sessions discourage wasting time. 

Consistency Made Easy

Consistency gets simpler with 30-minute workouts. They’re manageable which helps you to avoid burnout and make working out ahabit, not a daunting task.

Time-Saving Triumph

Fit fitness into a busy life without sacrificing other commitments. No more spending hours at the gym. 

Metabolic Magic

Quick workouts trigger the “afterburn effect” so you can keep metabolism high even after you’re done so you’ll ou burn more calories at rest. 

Adaptability and Variety

Diverse workouts thrive in 30 minutes.  Hit various muscle groups with different exercises so there is no monotony or plateaus. 

Mental and Emotional Well-being

Brief workouts benefit your mind too. Intense sessions release endorphins, reducing stress.

A short break can reset your mind, boosting your mood and stress levels.

Supporting Your Lifestyle

30-minute workouts suit everyone making fitness more accessible, fitting into your lifestyle whether you’re a beginner or experienced.

You Might Also Like:

10 Fat Burning Workouts
Learn How Protein Bars And Shakes Can Help You Lose Weight

GetAmped Buy Isagenix

Go here to check out the Isagenix Performance. Supercharge Your Muscles. Get Maximum Results