When it’s time to hit the gym but the ground is covered in a thick blanket of ice and snow. No problem, you can stay right at home and still get your workout on. This 30 minute HIIT workout plan can help guide you step by step get your heart pumping and body sweating.
Before You Begin
Some of the workouts we list below do require equipment so it would be best to have to close to you. We will also provide a link to them below for purchase in case you need to buy one for this special work out.
Another reminder, a 30 minute hiit workout can be very tiring, so be mindful with the pace you go with and feel free to slow it done if you start to feel any type of pain anywhere.
With that being said, lets the workout begin.
Warm-Up (5 minutes)
Jumping jacks | 1 minute
Stand with feet together, then jump while spreading legs and raising arms overhead. Return to the starting position and repeat.
Arm circles | 1 minute
Extend arms to the sides, make circular motions with your arms—first forward, then backward—keeping them straight.
Bodyweight squats | 1 minute
Stand with feet shoulder-width apart, lower your body as if sitting back into an imaginary chair, keeping your knees behind toes, then return to standing.
High knees | 1 minute
Lift your knees as high as possible while jogging in place, alternatively touching your palms to your knees.
Alternating lunges | 1 minute
tep forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.
Legs (8 minutes)
Complete 2 rounds and rest for 20 seconds before moving to the next exercise.
Goblet squats | 40 seconds
Hold a dumbbell or weighted object at chest level, perform squats as described in the warm-up.
Reverse lunges | 40 seconds for each leg
Jump squats | 40 seconds
Perform squats but explode upward into a jump as you rise from the squat position, then land softly and immediately go into the next squat.
Bulgarian split squats | 40 seconds for each leg
Place one foot on a raised surface behind you, lower your body until the front thigh is parallel to the ground, then return to the starting position. Alternate legs.
Arms (8 minutes)
Complete 2 rounds and rest for 20 seconds before moving to the next exercise.
Bicep curls | 40 seconds for each arm
Hold dumbbells by your sides with palms facing forward, curl the weights toward your shoulders by bending your elbows, then lower back down.
Tricep dips | 40 seconds
Using a chair or elevated surface, position your hands shoulder-width apart, lower your body by bending your elbows, then push back up.
Shoulder press | 40 seconds
Hold dumbbells at shoulder height, palms facing forward. Push the weights upward until arms are fully extended, then lower back down.
Bent-over rows | 40 seconds
Hold dumbbells, hinge at the hips with a flat back, bend elbows, and pull weights toward your chest, then lower back down.
Abs (8 minutes)
Complete 2 rounds and rest for 20 seconds before moving to the next exercise.
Russian twists | 1 minute
Sit on the floor, lean back slightly, lift your feet off the ground, and rotate your torso from side to side while holding a weight or touching the floor.
Plank | 1 minute
Hold a push-up position with your body forming a straight line from head to heels, engage your core and hold the position.
Bicycle crunches | 1 minute
Lie on your back, bring knees toward your chest, and perform a bicycle pedaling motion while touching opposite elbows to knees.
Mountain climbers | 1 minute
Assume a plank position and alternately drive your knees toward your chest while keeping your core engaged.
Cool Down (4 minutes)
Cat-Cow stretch | 1 minute
On all fours, arch your back upward (cat) and then dip your spine down, lifting your head and tailbone (cow).
Child’s pose | 1 minute
Sit back on your heels, reach arms forward with forehead resting on the floor, and stretch your arms out in front of you.
Standing forward fold | 1 minute
Stand tall, hinge at your hips, and fold forward, reaching for your toes or shins while keeping your legs straight.
Shoulder stretch | 1 minute
Bring one arm across your body, gently pulling it towards your chest with the other arm, then switch sides.
