Sometimes all you really have is 30 minutes, and instead of deciding you really don’t have time to exercise, start your athleisure and work your way up with this simple yet effective set of workouts.
High-intensity interval training is the best option when you’re pressed for time. It’s designed to maintain your heart rate throughout your workout, allowing you to jump from one exercise to another (sometimes literally) without much “rest time” in between. This creates a more powerful experience and makes a 30-minute workout as effective as an hour-long workout.
The exercises in this exercise are divided into three large sections or loops, and they should be performed one after the other, with a break only after completing the entire loop. Each circuit should be repeated two to three times, depending on your fitness level and stamina.
circuit one
1. Squat
You start the cycle with a big compound movement, squatting. You can do simple empty squats using only your body weight, you can add a resistance band around your thighs, or you can grab a set of dumbbells and challenge yourself with the extra weight. Whichever option you choose, make sure your technique is correct and repeat 12-15 times.
Inhale as you descend, exhale as you ascend. Keeping your core tight and active and your back straight, squeeze on top of your exhale to really feel your glutes and hamstrings burning.
2. Flat shoulder faucet
Immediately after the last squat, lie down in a plank position. Place your palms directly under your shoulders to activate your core muscles. Keeping your legs straight, make sure your hips are in a neutral position so they’re neither flexing up nor sloping down.
Keeping your breath steady, lift your right hand and tap your left shoulder. Put your hand back and repeat with your left hand. Continue alternating like this for 20 complete repetitions (10 per hand), paying attention to your glutes. Make sure they don’t move around a lot. The goal is to keep them as still as possible while you pat your shoulders.
3. Reverse lunge
After the shoulder tap, return to standing and prepare for the lunge. Again, you can use your body weight or add some resistance. You may experience weight loss after the first round, so don’t start with heavy weights.
Stand in a neutral position with your feet hip-width apart. Inhale and step back with your right foot, bending your left foot 90 degrees. Exhale and bring your back foot forward. Inhale and step your left foot back, exhale and take a step forward. Continue alternating for a total of 20 reps (10 on each leg).
4. Jumping jacks
The cardio portion of your first circuit belongs to the jumping jacks. It’s one of the easiest ways to raise your heart rate, and it uses every muscle in your body to do it.
Stand in a neutral position with your legs together and your hands by your sides. Inhale and jump, spreading your feet into a wider position while raising your arms above your head. Exhale and jump back to the starting position. Repeat 15-20 times.
Rest for a minute, then repeat the entire cycle once or twice.
cooling towel
Keep your workout dry with these awesome cooling towels.
circuit two
1. Toe tap
Lie on the mat and raise your legs vertically. Keeping your legs stretched, inhale, lift your right hand and try to touch your toes as you exhale. Then lift your left hand and do the same. Repeat 20 times in total. Make sure your torso stays elevated during each toe tap and aim to keep your shoulder blades off the floor.
2. Downward Dog to Low Lunge
This is a great dynamic pose that will help you improve your mobility while raising your heart rate. Start in Downward Dog (inverted V). Take a big breath in, and as you exhale, step your right foot outside your right palm. Lower your hips and open your chest. Inhale and repeat with your left leg. Do 20 total reps (10 on each leg).
3. Side lunges
Immediately after you complete your final low lunge, stand up. Come to a neutral position with your feet together. You can choose to add or omit some weight, but make sure your core is active and that you really focus on feeling your leg muscles work.
Inhale and step to the right, bending your right knee nearly 90 degrees, keeping your feet parallel. You want to feel like you’re trying to sit on an imaginary chair behind your right glute. Keep your back straight and your core active throughout the movement. As you exhale, use the strength of your legs to push yourself back to the standing position.
Repeat with your left leg. Do 20 total reps, 10 on each leg.
4. Climbers
Begin in a plank position, making sure your form is correct and protecting your back by activating your core and keeping your hips in a neutral position. Begin to lift one knee toward the chest and lift the foot back, then lift the other knee toward the chest and lift the foot back. Pick up your pace so you’re about to run. Do 30 total reps (15 on each leg).
Rest for a minute, then repeat the entire cycle once or twice.
exercise mat
A must for any type of HIIT workout.
circuit three
1. Glute bridge
Start by lying on your back, bend your knees, and place your feet about a foot from your sit bones. Spread your stance hip-width apart and place your palms on the floor next to you, using them as leverage.
Inhale and lift your hips as high as you can as you exhale. Inhale down, exhale up, squeeze at the top. Repeat 20 times, holding on top on your last exhale. Hold for 15 seconds or challenge yourself with tiny pulses. This really makes your muscles burn.
2. Hip tilt
Come to plank position and lower down to your forearms. Engage your core and bring your glutes to a neutral position. Inhale and lower your hips to the right without moving your feet. Exhale back to center and lower your hips to the left.
Continue alternating hip inclines from right to left for a total of 20 repetitions. Your obliques should get tired by the end.
3. Knee lunge
The bent-knee lunge is a great exercise for your glutes and outer thighs, and really isolates them even as your entire body is moving.
Start in a standing position with your feet hip-width apart and your arms by your sides. You can place your hands on your hips, place them in front of your body, or even use a set of dumbbells to add weight. Inhale, place your right leg diagonally behind your left, and bend your left knee 90 degrees. Exhale and return your feet to the starting position.
Inhale, step your left leg back and bend your right knee. Exhale back to center. Repeat 20 times (10 on each leg).
4. Knee push-in squat jump
From a split squat position, bring your right knee forward and bend 90 degrees. Inhale, start with a squat, exhale, lift your left knee toward your chest, and jump up from your right foot. Inhale and put your feet back in place. Repeat 12-15 times, then do the same with your left leg.
When you start to get tired, your technique will start to drop, so make sure your back is straight and your core is tight. You can use your arms to help you push the movement and make it more powerful. As your knee lifts, the other arm also lifts, driving power from below.
After all repetitions, rest for a minute, then repeat the entire cycle two or three more times.
resistance band
Challenge your lower body with these incredible resistance bands.
HIIT workouts are an incredible way to help you lose weight while improving your strength and endurance. Sometimes all you really need is 30 minutes. If you’re having trouble exercising on your own, check out these 10 fitness apps, which undoubtedly offer an incredible variety of workout routines.