30 Minute HIIT Workout Pursuits A Good Shape

December 20, 2022
Fitness exercise

30 minute HIIT workout is not a one-size-fits-all exercise. Why? Because it requires highly intensive activities. So, it’s dangerous for many people who have poor health conditions. However, HIIT is the best workout to help you build muscle and get in shape as quickly as possible if you don’t have any health issues. Liftyolife (liftyolife.com) can help you figure out the details in this article.

1. What is a HIIT workout?

HIIT (High-Intensity Interval Training) involves giving your all through quick, intense bursts of exercise followed by short recovery periods. A HIIT workout session consists of short bursts of exercise lasting between 10 seconds and eight minutes, with you working at 80-90% of your maximum heart rate for the duration.

These exercises raise your heart rate while allowing you to burn more fat in less time. You’re also improving your cardiovascular strength because your body is experiencing an oxygen shortage during the intense workout and has to fight how it delivers oxygen to the rest of your body. Aim for an effort level of nearly nine out of ten for an effective HIIT session. By the end of the interval, you should feel as if you couldn’t keep going at that pace any longer.

2. Will 30-minutes of HIIT cardio 5-7 times a week help or hurt?

HIIT cardio for 30 minutes every day or 5-7 times per week hurts a lot to your muscles. Too much of anything is never good at all. Why do you force your muscles to work overtime while your entire body requires 8 hours of rest and recovery per day? When you start a workout routine, one crucial thing is to take a rest day. If you continue to do HIIT every day, you are breaking your muscles and not allowing them to recover properly.

Although HIIT workouts are beneficial because they increase overall work and recovery capacity, as with any other training regimen, you must allow your body to recover fully. So, at most, you can do a HIIT cardio workout twice or three times per week. By doing so, you will aid your body’s recovery and response time.

3. What are the benefits of HIIT training?

  • HIIT is beneficial to your heart health: HIIT workouts increase overall stamina and endurance.
  • Gain muscle: In addition to burning fat, HIIT can help certain people gain muscle mass. Many HIIT workouts will include a variety of movements. This is beneficial because it allows you to work out different muscle groups at the same time.
  • Ideal for a hectic schedule: HIIT 3 times a week during two weeks can improve your aerobic capacity by more than six to eight weeks of endurance training. Even if you have 5 minutes in your day, you can get a good HIIT workout.
  • HIIT can help with mental health: HIIT has been shown to have various benefits for people suffering from mental illnesses, including reducing the severity of depression. Short HIIT workouts can help alleviate the problem and help them overcome difficulties with motivation and timing.
  • Burn calories after the workout: Not only has this training been shown to burn body fat faster and more efficiently, but it also increases your metabolism. After exercising, your body burns more calories to recover from the stress of a particularly intense workout.

4. 30 minute HIIT workout

4.1. Ab bikes

  • Instructions:
    1. Lie on the mat with your back to the ground and your knees bent. Your feet should be flat on the ground. Put your hands next to your head (behind your ears).
    2. Draw your abdomen in to help stabilize your spine. Raise your knees to a 90-degree angle, shins parallel to the floor, and lift your shoulder blades off the floor.
    3. Next, turn your upper body to the right, bringing your left elbow toward your right knee as you straighten your left leg out at about a 45-degree angle.
    4. Then, rotate your torso to make your elbow touch the opposite knee as it rises.
    5. Twist to the opposite side. Draw the knee towards your armpit and extend the opposite leg until your elbow touches the alternate knee.
    6. Return to the center, both knees bent and elbows spread.
    7. Perform three 15–25 reps sets, resting for 30 seconds to one minute between sets.

4.2. Alternating lateral lunge

  • Instructions:
    1. Stand with your feet shoulder-width apart.
    2. Inhale and take a large step to the left with your left foot, bending your left knee and sending your hips back to lower into a lateral squat while keeping your right leg straight.
    3. Step your right foot inwards on an exhale to return to the starting position.
    4. Repeat on the other side. Alternate between the left and right sides.
    5. Repeat for 50 seconds, then rest for 10 seconds.

4.3. Commandos

  • Instructions:
    1. Begin in a standard plank posture with your forearms shoulder-width apart on your mat and the balls of your feet hip-width apart.
    2. Activate your core. Squeeze your glutes while keeping your head neutral.
    3. Push up with your right hand until your right arm is straight, then form a high plank position with your left arm.
    4. Lower your right arm back to the starting position, followed by your left. Maintain a neutral spine and a tight core to avoid rocking from side to side.

4.4. Criss-cross jumping jacks

  • Instructions:
    1. Stand with your feet slightly wider than the shoulders and the hands over the head. This is a start position.
    2. As your arms come down, jump and cross your right foot over your left.
    3. Return to the starting position, arms overhead.
    4. Alternate sides and repeat this movement until you have completed 25 reps. Make sure to keep up the pace and don’t take too much time between jumps.

4.5. Double-pulse sumo squat

  • Instructions:
    1. Stand with both feet shoulder-width apart.
    2. Inhale while looking straight ahead, bending at the hips and knees to keep your knees in line with your toes. Bend your knees further until your upper legs are parallel to the floor. Maintain a 45- to a 90-degree angle between your back and your hips.
    3. Extend your legs slightly and push through your heels. Return to the full squat position by bending your knees.
    4. Exhale and propel your body upwards into the air by pushing through your heels and extending both your knees and hips.
    5. To land, return to the starting position, bend your hips and knees.
    6. Complete the task in 60 seconds.

4.6. Fast feet

  • Instructions:
    1. Begin in an athletic posture, with your feet shoulder-width apart, hands out in front of you, knees bent, and hips low.
    2. Maintaining a tight core, alternately move your right and left feet a few inches off the ground at a rapid pace.
    3. Repeat for 45 seconds more until the set is finished. Rest for 10 seconds before proceeding to the next round.

4.7. Half burpees

  • Instructions:
    1. Begin squatting with your knees bent, back straight, and feet shoulder-width apart.
    2. Pull your hands to the floor in front of you, just inside your feet.
    3. Kick your feet back; this helps you’re on your hands and toes and in a pushup position, with your weight on your hands.
    4. Do one pushup while keeping your body straight from head to heels.
    5. Explode up into a jump and land as softly as possible.

4.8. Halos (with a book or light weight)

  • Instructions:
    1. Stand and engage your core while holding a book or kettlebell in front of your chin, horns up (the vertical sides of the handle). Then move it around your head to the left and return to the starting position. That counts as one circle.
    2. Perform as many reps as 30 seconds, then switch directions for the final 30 seconds.
    3. Begin the second set with your right foot in front.

4.9. High knees

  • Instructions:
    1. Place your feet hip-width apart. Raise your left knee to the level of your sternum. Keep the foot flexed and bring the left elbow forward while the right elbow returns.
    2. Return to standing with your arms by your sides, then raise your right knee to your chest. Alternate legs and sprint or run at a fast pace to continue the movement.

4.10. Inchworms

  • Instructions:
    1. Stand up straight, your feet roughly hip-distance apart, and your knees slightly bent.
    2. Inhale deeply, then exhale by looking down at the ground and reaching your hands toward the mat in front of your feet; bend your back forward, one vertebra at a time.
    3. Inhale and walk your hands forward, lifting your heels off the floor as your body straightens, and repeat until you reach full plank position.
    4. Maintain a relatively straight back and start walking your feet forward toward your hands one at a time.
    5. Stop when your feet are likely to touch your hands.
    6. Return to standing by slowly rolling your hips up and straightening one vertebra at a time. Inhale as you walk. You’ve completed one repetition when you’re back in the starting position.
    7. Continue for time or repetitions.

4.11. Jump squats

  • Instructions:
    1. Stand with your feet shoulder-width apart. Keep a straight back and a braced core.
    2. Slowly push your hips back, bend your knees, and lower yourself to the ground until your thighs are parallel.
    3. Then, press your feet into the ground, explode off the ground, and jump as high as you can.
    4. Repeat for 15 reps.

4.12. Jumping jacks

  • Instructions:
    1. Stand with the feet closed and the arms along your sides.
    2. Jump feet out to the sides and raise arms above head in a single motion.
    3. Return to the start position as soon as possible.

4.13. Kneeling commandos

  • Instructions:
    1. Begin in a forearm plank, knees on the floor. To begin, gently draw your ribs to your hips to engage your core.
    2. Inhale. Exhale and place your right hand firmly on the mat directly beneath your right shoulder, then push up onto your right hand. Put your left hand firmly on the mat directly beneath your left shoulder and push up onto it. Maintain core activation to keep hips from swaying.
    3. Inhale to lower the right forearm to the mat, then the left forearm to return to the starting position.
    4. Rep, starting with the left forearm this time. Continue to alternate sides.
    5. Repeat for 30 seconds.

4.14. Kneeling side plank

  • Instructions:
    1. Begin by lying on your left side, legs stacked on top of one another. Place your left forearm firmly on the floor, elbow directly below your shoulder, and forearm parallel to the mat’s short edge.
    2. Bend both knees 90 degrees while keeping your legs together, so your knees are in line with your hips, and your shins are behind your body. Gently raise hips off the mat with obliques, ensuring the body is in a straight line from head to knees.
    3. Hold the position for 30 seconds. Repeat on the other side.

4.15. Mountain climbers

  • Instructions:
    1. Get into a plank posture, distributing your weight evenly between your hands and toes.
    2. Your hands should be shoulder-width apart, your back flat, your abs engaged, and your head aligned.
    3. Pull your right knee as far into your chest as you can.
    4. Switch legs, bringing one knee out and the other knee in.
    5. Maintain a low hip position and run your knees in and out as far and as quickly as you can with each leg change, alternate inhaling, and exhaling.

4.16. Plank hold

  • Instructions:
    1. Face down with your forearms and put your toes on the ground. Your elbows are directly beneath your shoulders, and your forearms are pointed forward. You should be looking at the floor with your head relaxed.
    2. Lift the body, keeping the head in line with the heels, the shoulders over the elbows, and the feet hip-distance apart. Keep your feet together or move them apart to make a move easier. Maintain a tight core and a tucked-in tailbone.
    3. Hold for 30 seconds.

4.17. Pop squat

  • Instructions:
    1. Place both feet on the floor together. This is a start position.
    2. Inhale. Exhale. Extend your legs beneath you as you push through your heels and propel your body upwards into the air. Reposition your legs so that you land in a sumo squat with your feet slightly wider than shoulder-width apart.
    3. Bend your knees until your upper legs are parallel to the floor, keeping an angle of your back and hips 45 to 90 degrees.
    4. Inhale. Extend your legs beneath you as you push through your heels and propel your body upwards into the air. Return to the starting position by repositioning your legs.
    5. Repeat for another 30 seconds.

4.18. Pushups

  • Instructions:
    1. Start in a plank posture with your shoulders over your wrists and your feet hip-distance apart.
    2. Hold a straight line from head to heels as you lower your body down and hold about 6 inches above the mat.
    3. Drop to your knees and press back up to a plank position.
    4. Perform as many reps as you can in 45 seconds. Rest for 10 seconds.

4.19. Reverse lunge to knee-up

  • Instructions:
    1. Place both feet hip-width apart. This is a start position.
    2. Inhale. Take a large step backwards with your right foot, taking care not to trip. Bend both knees to approximately 90 degrees as you plant your foot on the floor.
    3. Exhale. Extend both knees and shift your weight to the left foot. At the same time, raise your right foot to bring your knee into your chest.
    4. Inhale. Return to the start pose by lowering your right leg but not resting your foot on the mat.
    5. Rep for 15 reps.

4.20. Reverse sit-ups

  • Instructions:
    1. Lie on your back and your hands at your sides and your legs straight out in front of you. This is the starting position.
    2. Slowly lower your legs to the floor and raise your legs to the ceiling. As your toes get closer to the ceiling, your hips will lift slightly off the floor.
    3. Return your legs to the starting position. Maintain a straight posture with your legs hovering above the floor. Avoid making contact with the floor. Rep until you’ve completed 20 reps.

4.21. Russian twists

  • Instructions:
    1. Sit on the ground and put your legs out straight. Lean back slightly, forming a V-shape with your torso and legs, bracing your abdominal wall to engage your core.
    2. While balancing in this position, twist your torso from side to side without moving your legs.

4.22. Single-leg glute bridge

  • Instructions:
    1. Lie faceup, and your knees bent, your feet shoulder-width apart, and your glutes 12–16 inches away.
    2. Lift the right leg in the air at hip height, foot flexed. Maintaining a straight line with your knee, hips, and shoulders, engage your glutes and raise your hips off the ground. Keep your core engaged at all times.
    3. Hold for 2 seconds at the top, squeezing your glutes. Then lower yourself back to the beginning.
    4. Repeat for 30 seconds and switch sides.

4.23. Skaters

  • Instructions:
    1. Put your legs slightly wider than hip-width apart and your arms at your sides.
    2. In a reverse lunge move, bring one leg behind you with a slight angle. Moreover, the front knee should be at a 90-degree angle.
    3. Swing your arms in front of your bent knee and leap forward with your back leg in a skating motion to switch sides. Alternate your arms as you switch sides.
    4. Rep the movement for a total of 20 reps, or 10 reps on each side.

4.24. Squats

  • Instructions:
    1. Stand up, shoulders above hips, feet hip-width apart, toes turned out slightly.
    2. Drop your hips back and down, keeping your knees behind your toes and your hips and ankles in line so your knees don’t collapse inward.
    3. Lower the hip crease below parallel.
    4. Drive your weight into your heels immediately to quickly return to the starting position.

4.25. Tricep dips

  • Instructions:
    1. Sit on the chair’s edge, gripping the edge closed your hips. Put your fingers pointed at your feet, your legs should be extended, your feet are about hip-width apart, and the heels touch the ground. Maintain a straight face and a high chin.
    2. Put weight on your arms, press into your palms to lift your body, and slide forward just far enough to clear the chair’s edge.
    3. Lower your body weight until your elbows are bent between 45 and 90 degrees. Keep control of the movement throughout its range of motion.
    4. Repeat by slowly pushing yourself back up until your arms are almost straight.
    5. Perform as many reps as in 45 seconds. Take a 10-second break.

30 minute HIIT workout can boost your mood, improve your sleep, and help you avoid injury, illness, and disease. It’s time to get moving and raise your heart rate to burn calories. Liftyolife (liftyolife.com) offers these workouts that target both the upper and lower body in a single session. What exactly are you waiting for? Get started and let us know your fantastic result.

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