Workout of the week: 30-min HIIT full-body workout

18th September 2023

ALL LEVELS / HIIT full-body workout / 30 minutes

Equipment: Gym mat & dips bar

The intense nature of HIIT (High-Intensity Interval Training) workouts makes them highly effective. It combines short bursts of intense activity with short periods of rest. It often involves a combination of cardio and strength training, making it a dream type of exercise for anyone wanting to boost cardio and muscular endurance, as well as lose weight.

This HIIT full-body workout session is a great way to reap the benefits above. It has 9 exercises and follows the typical structure of a HIIT workout: 45 seconds to exercise, and 15 seconds to rest. You must complete 3 rounds, taking you 30 minutes to finish.

Squat to lunge
Quadruped shoulder taps
Jumping squat
Advanced push-up
Burpees over mat
Dips
Side squat
Side mountain climbers
Hip lifts

Let’s HIIT it!

WORKOUT SETUP

HIIT workout
9 exercises
45 sec on, 15 sec off
3 rounds
30 minutes total
Equipment: Gym mat & dips bar

WORKOUT EXERCISE LIST

3 rounds

1 – SQUAT TO LUNGE

45 sec on, 15 sec off

Standing up tall will be the starting position.
Do a squat and immediately get back up.
Now do a lunge on one side and get back to the starting position.
Squat down and back up again followed by a lunge with the other leg.
Return to the starting position and repeat.

2 – QUADRUPED SHOULDER TAPS

45 sec on, 15 sec off

Begin on your hands and knees, all fours — knees beneath hips and hands beneath shoulders.
Maintain your head in a neutral position.
Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.
Repeat the movement, but now with the other hand.
Repeat.

3 – JUMPING SQUAT

45 sec on, 15 sec off

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat.

4 – ADVANCED PUSH-UP

45 sec on, 15 sec off

Place a mat on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position.
Slowly lower your upper body towards your hands by bending your elbows.
Try to push your elbows slightly backwards instead of pushing them to the sides.
Hold the bottom position for a brief moment and push yourself back up to the starting position.

5 – BURPEES OVER MAT

45 sec on, 15 sec off

Stand tall, parallel to the mat and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.
Drive the hips up rapidly and jump into a squat position.
Then, in a single movement, explosively jump over the mat while returning to the upright position.
Repeat.

6 – DIPS

45 sec on, 15 sec off

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.

7 – SIDE SQUAT

45 sec on, 15 sec off

Place your feet wide apart with your knees slightly bent and your upper body straight. This will be the starting position.
Slowly squat down towards one side as shown in the video.
Your knees should not surpass your toes by a lot.
Push yourself back up and repeat for the desired rep range.

8 – SIDE MOUNTAIN CLIMBERS

45 sec on, 15 sec off

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be aligned with your chest line.
Try to maintain your trunk straight while you bring your knee to the outside of your right elbow.
Return to the starting position and repeat with your left leg, repeating this movement for 30 seconds.
Make sure you’re standing on your hands with a tight core.

9 – HIP LIFTS

45 sec on, 15 sec off

Lay back in the supine position and brace your core.
Place your hands under your buttocks.
Raise your legs straight above your hips, raising your hips towards the ceiling too.
Make sure your buttocks are lifted entirely from the mat.
Lower the hips back to the surface.
Drop the legs slowly until they hover just above the ground.
Repeat.