Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.
Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.
For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.
A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.
Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.
Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.
High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.
If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.
30 Minute High Intensity Workout
This workout alternates between cardio intervals and bodyweight strength exercises.
The structure is simple:
5 Rounds Total
Cardio Interval: 3 minutes
Bodyweight Circuit: 2 minutes
Rest: 1 minute between rounds
You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.
What Is High Intensity Workout?
High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods. This approach keeps your heart rate elevated, maximizing calorie burn and improving cardiovascular fitness.
Potential benefits of HIIT:
Efficient calorie burning in a short amount of time
Improved metabolic rate, even after the workout ends
Enhanced cardiovascular health
Preservation of lean muscle mass
Flexibility to adapt exercises based on fitness level and equipment availability
How To Do High Intensity Workout At Home
Cardio Intervals (3 minutes)
Option 1: Treadmill Sprints
Structure: Alternate 30 seconds of sprinting with 30 seconds of walking.
Modification: Opt for a brisk incline walk if sprinting isn’t suitable.
Maintain an upright posture, engage your core, and land softly with each step.
Option 2: Stationary Bike
Structure: Alternate 20 seconds of high-resistance pedaling with 40 seconds of moderate pace.
Modification: Maintain a steady pace if intervals are too intense.
Keep your spine long, shoulders relaxed, and core engaged.
Option 3: Rower
Structure: Alternate 30 seconds of powerful rowing with 30 seconds of gentle strokes.
Modification: Focus on consistent, moderate-paced rowing if new to the machine.
Drive through your legs, engage your back, and maintain a straight line from head to tailbone.
Option 4: Bodyweight Cardio
High Knees: Run in place, bringing knees up to hip level.
Jump Rope: Perform continuous jumps, keeping feet together and arms relaxed.
Modification: March in place or perform toe taps if jumping isn’t suitable.
Stay light on your feet and maintain a steady rhythm.
Bodyweight Circuit (2 minutes)
Exercise 1: Jumping Jacks (30 seconds)
Starting Position: Feet together and arms at sides.
Movement: Jump feet out while raising arms overhead, then return to starting position.
Modification: Step side-to-side while raising arms.
Land softly with knees slightly bent.
Exercise 2: Squats (30 seconds)
Starting Position: Feet hip-width apart.
Movement: Lower into a squat, keeping chest up and knees over toes, then return to standing.
Modification: Perform half squats or sit-to-stand from a chair.
Keep weight in heels and engage glutes.
Exercise 3: Push-ups (30 seconds)
Starting Position: Plank position with hands under shoulders.
Movement: Lower chest toward the floor, then push back up.
Modification: Drop to knees or perform against a wall.
Maintain a straight line from head to heels, engaging the core.
Exercise 4: Mountain Climbers (30 seconds)
Starting Position: Plank position.
Movement: Alternate driving knees toward the chest at a brisk pace.
Modification: Slow down the movement or perform standing knee lifts.
Keep hips level and core engaged.
How Often Should You Do High Intensity Workouts
The frequency of HIIT sessions depends on individual fitness levels, goals, and recovery capacity. For most individuals, 2 to 3 sessions per week are effective, ensuring at least one rest or low-intensity day between sessions to allow for recovery.
It’s soooo important to listen to your body. If you’re feeling fatigued, experiencing prolonged soreness, or noticing a decline in performance, it might be a sign to reduce intensity or incorporate more rest days.
Balancing HIIT with other forms of exercise, such as strength training, flexibility work, and steady-state cardio, can provide comprehensive fitness benefits and help reduce the risk of overtraining.
This 30-minute high intensity workout is designed to be efficient, adaptable, and effective. By combining cardio intervals with bodyweight exercises, you can achieve a full body workout that boosts your heart rate, builds strength, and burns calories.
Remember, consistency is key. It’s better to perform this workout once or twice a week consistently than to push too hard and risk burnout or injury. Always prioritize proper form, listen to your body’s signals, and make modifications as needed.
For more workout ideas, check out this full body HIIT workout or this jump rope HIIT workout to change up your routine.
How often do you do HIIT workouts in your routine?? Is it a fit for you, or have you changed your cardio in the past few years?
xoxo
Gina
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