A 30-minute, Do-Anywhere HIIT Workout

"High-Intensity Interval Training (HIIT) is one of the most efficient workouts for those short on time. Try this bodyweight HIIT routine, suitable for all fitness levels."

Here’s a rephrased version of your paragraph:

"Need a workout that fits into your busy schedule and can be done anywhere? Give this 30-minute HIIT (High-Intensity Interval Training) session a try.

HIIT exercises, which involve alternating between intense bursts and lighter recovery periods, are excellent for boosting cardiorespiratory fitness—the body's capacity to efficiently use oxygen to power your muscles and other tissues."

"Pairing HIIT with a nutritious diet may contribute to weight loss. During high-intensity workouts, your body needs increased oxygen to keep up with the effort. According to Aimee Nicotera, an ACSM-certified exercise physiologist and health coach in Cape Cod, Massachusetts, 'This boosts your total calorie burn not just during the session, but also afterward.' She notes that as your body recovers from the intense activity, you’ll continue to burn calories for hours."

30-Minute Body-Weight HIIT Workout for All Fitness Levels

"Here’s a 30-minute HIIT workout that includes both cardio and strength exercises, designed by Alejandra Martinez, a CanfitPro-certified personal trainer based in Vancouver, British Columbia, Canada. You can do this routine anywhere."

What to Know Before You Try These Exercises

Is this workout suitable for everyone?
This routine is safe for individuals of all fitness levels who are in good health. However, if you’re new to exercise, currently injured or recovering, pregnant, within six months postpartum, or have a heart condition, chronic kidney disease, high blood pressure, type 2 diabetes, or osteoporosis, it's best to consult your doctor before starting.

What equipment do I need?

No equipment is required for this workout.

How should I warm up?

Begin with a five-minute warm-up. Perform bodyweight exercises such as squats (stand with feet hip-width apart, bend your knees, and lower your hips until your thighs are nearly parallel to the floor), jumping jacks (start with feet together and arms at your sides, then jump while spreading your feet and raising your arms overhead), and toy soldier kicks (while standing, kick one leg straight out in front of you and reach the opposite hand toward it; switch legs and repeat).

How often should I do this workout?

You can perform this workout up to twice a week, making sure to allow a day of rest between sessions.

Perform each exercise for 20 seconds, pushing yourself as hard as possible while maintaining proper form. Afterward, rest for 40 seconds before moving to the next exercise. Continue this pattern until you’ve completed all six exercises. Then rest for 60 to 90 seconds. Start again with the first exercise and repeat the cycle for a total of four rounds.

If this feels too easy, adjust the work-rest intervals so that your work periods are equal to or longer than your rest periods. For intermediate exercisers, try each exercise for 30 seconds with a 30-second rest in between; for advanced exercisers, work for 40 seconds and rest for 20 seconds.

1. Skater Jumps

Begin with your feet hip-width apart and arms relaxed by your sides. Plant your right foot firmly, then cross your left leg behind and to the right, mimicking a curtsy lunge. Shift your weight onto your right leg. As you do this, swing your right arm to shoulder height and your left arm across your body towards your right hip.

Then, jump to your left, landing softly on your left foot while swinging your right leg behind and to the left. At the same time, extend your left arm out to the left and your right arm towards your left hip.

Continue alternating your jumps and arm swings in a skating-like motion. For an added challenge, touch the ground with your hand during each jump instead of swinging it out to the side.

2. Body-Weight Squats

Start with your feet shoulder-width apart and your toes pointing straight ahead. Keeping your weight on your heels, bend your knees and lower your hips until your thighs are parallel to the floor or as close as possible. Ensure your chest remains upright and your knees stay aligned with your toes, not extending past them. As you descend, reach your arms forward to shoulder height.

Pause briefly in the squat position, then push through your heels to return to a standing position, swinging your arms down and behind you. Repeat the movement. To make the exercise more challenging, add a jump as you push up from the squat.

3. Walking Lunges

Start by standing with your feet shoulder-width apart, with your arms either at your sides or clasped in front of your chest. Step forward with your left foot, lowering your body into a lunge so that both knees bend to about 90 degrees. Make sure your front knee is aligned with your ankle and does not extend beyond your toes. Keep your core tight, chest upright, and shoulders relaxed. Push off with your left foot to return to a standing position, bringing your right foot forward to meet your left. Then step forward with your right foot and lower into a lunge. Continue alternating legs as you move forward.

4. Push-Ups

Start on the floor with your hands and knees, ensuring your shoulders are directly above your wrists and your hips are aligned over your knees. Step back into a plank position by extending one foot back and then the other, so your legs are straight behind you and your toes are pointed. Engage your core by drawing your belly button toward your spine.

To perform a push-up, bend your elbows at a 45-degree angle and lower your chest towards the floor, aiming to touch it if possible. Push through your palms to straighten your arms and return to the starting position.

Keep a straight line from the top of your head to your heels throughout the movement; avoid letting your lower back sag or your glutes rise.

If standard push-ups are too difficult, you can modify the exercise by keeping your knees on the ground, ensuring your body forms a straight line from your shoulders to your knees, or by placing your hands on a stable surface like a bench or chair.

5. Alternating Jackknife

Lie on your back with your arms extended above your head on the floor. Engage your core by drawing your belly button toward your spine. Keeping your legs straight, lift your right leg until it is perpendicular to the floor. At the same time, reach your arms toward your right foot and lift your head, shoulder blades, and upper torso off the ground. Keep your left leg flat on the floor. Exhale as you perform this movement. Return to the starting position by lowering your arms and right leg. Alternate sides and repeat the exercise.

6. Bicycle Crunches

Lie on your back and bend your arms so your hands lightly support the back of your head. Engage your core and pull your knees toward your chest while lifting your shoulder blades off the floor. Extend your right leg straight out, creating a 45-degree angle with the floor. At the same time, twist your upper body toward your left knee, reaching your right elbow toward it. Hold briefly, then switch sides: extend your left leg and reach your left elbow toward your right knee. Continue alternating between sides.