🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 58 (from laksa121)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa058.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.puregym.com/blog/30-minute-hiit-workouts/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.puregym.com/blog/30-minute-hiit-workouts/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/","crawl_time":1775684260,"first_indexed_time":1709741812,"http_code":200,"src_unparsed":"com,puregym!www,\/blog\/30-minute-hiit-workouts\/ s443","src_root_hash":"6638402625913631258","history_drop_reason":null,"meta_title":"3 Of The Best 30 Minute HIIT Workouts For Home And The Gym | PureGym","meta_descriptions":[""],"attrs_boilerpipe_text":"Are 30 Minute Workouts Effective?\nMany people believe that a workout has to be at least an hour to be effective, but this isn't true. Any exercise can have physical and psychological benefits, and 30 minutes is more than enough time to get the\nhealth benefits of exercise\n.\nThis is especially true with HIIT workouts. Pairing periods of high intensity exercise with periods of rest or low intensity recovery exercise, HIIT workouts have been shown to have similar improvements to fitness as longer workouts. It's also very effective at burning calories.\nCan I Do 30 Minute HIIT Workouts Every Day?\nAlthough HIIT workouts are an effective way to work out, it's not recommended to do HIIT every day. HIIT is a high stress form of exercise and continually placing this stress on the body without rest can take its toll on hormones, mental health, and even joints.\nWe'd recommend doing HIIT on the days you are short on time, but pairing this with longer more steady state forms of cardio (like\njogging\n) as well as\nstrength training\nand\nstretching\nfor a well rounded routine. Try to include at least one est day each week too -- you can read about the\nimportance of rest days here\n.\nHow Many Calories Burnt In 30 Minute HIIT Workout?\nThe number of calories burnt in a 30 minute HIIT workout varies depending on multiple factors including weight, how much time is spent resting, what exercises are being done, and what intensity they are being done at. However, it's estimated a 30 minute HIIT workout can burn 200-500 calories.\n30 Minute HIIT Workouts To Try\nReady to incorporate some HIIT workouts into your weekly routine? Give one (or all) of the below a try. Make sure to start with a short\nwarm up\n-- 5 minutes on the treadmill if you're at the gym, or some dynamic exercises like jumping jacks, bodyweight lunges, and skipping if you're at home, will do. End with a short\ncool down\nand some stretches.\n30 Minute HIIT Workout With Weights\nThis is a full body 30 minute dumbbell HIIT workout that can be done at the gym or at home. While HIIT isn't as effective at building muscle as traditional weight training, strength based HIIT workouts can be a great way to work strength, power and endurance when you're low on time.\nPerform one set of each exercise immediately after another, then take a 1 minute rest. Repeat this circuit three times.\nDumbbell shoulder press\n- 10 reps\nStand tall with feet shoulder width apart, core engaged, with a dumbbell in front of each shoulder.\nPush the dumbbells up towards the ceiling until your arms are fully extended.\nPause before slowly lowering the dumbbells back to your shoulders.\nDumbbell squats\n- 15 reps\nStand with feet hip width apart, feet slightly turned out, holding one or two dumbbells in front of your chest.\nBrace your core and sink your hips down while simultaneously bending the knees, until your thighs are parallel with the floor.\nPause here before pushing through your heels and straightening your legs to get back to standing.\nBent over row\n- 12 reps\nHolding a dumbbell in each hand, hinge forward at the hips and allow your arms to hang down.\nBrace your core and row both dumbbells towards your sides by pulling your elbows back towards the ceiling, stopping when your triceps are parallel with the floor.\nSlowly return the dumbbells to the starting position.\nFloor press - 10 reps\nLie on your back with feet flat on the floor and knees bent, holding a dumbbell in each hand by your chest.\nExtend your arms and push the dumbbells towards the ceiling until they are above your chest.\nSlowly bend your elbows to bring the dumbbells back, stopping when your triceps touch the floor.\nReverse lunges\n- 8 reps each side\nStart with feet hip width apart, holding a dumbbell in front of your chest.\nBrace your core and take a step back with one leg.\nBend both legs simultaneously, stopping when each knee is at a 90 degree angle.\nPause then push through your foot to straighten the front leg. At the same time, step the back foot forward until you are in the starting position.\nRepeat on the other side.\n30 Minute HIIT Bodyweight Workout\nThis 30 minute cardio HIIT workout can be done at home with no equipment and will improve your cardio fitness and burn calories.\nPerform all three rounds of each exercise, then move onto the next exercise. Take a 30 second rest between each exercise.\nBurpees\n- 30 seconds work, 30 seconds rest\nStand tall, feet hip width apart.\nSquat down to place your hands on the floor in front of your feet, then jump both feet back into a plank.\nLower your chest to the floor by bending your elbows, then push back up to a plank position.\nJump both feet forward to your hands.\nStraighten both legs and swing both arms to jump up off the floor and land standing.\nHigh knees - 45 seconds work, 30 seconds rest\nStart with feet hip width apart, hands by your side.\nBring one knee up towards your chest as high as you can.\nAs you place the foot back down, repeat on the other side so there's a moment where both feet are in the air.\nContinue to alternate at high speed.\nStar jumps - 45 seconds work, 15 seconds rest\nStart with feet together and arms by your side.\nJump both feet out to the side while lifting both arms up so that your hands meet above your head.\nJump both feet together and bring both arms down.\nContinue to repeat at speed.\nMountain climbers\n- 30 seconds work, 30 seconds rest\nBegin in a high plank position, hands stacked under shoulders and body in a straight line from head to heels.\nQuickly pull one knee towards your chest.\nAs you return your foot to the floor, repeat on the other side so that both feet are temporarily off the floor at the same time.\nContinue to alternate.\nJump rope - 45 seconds work, 15 seconds rest\nStand tall with feet together, holding one end of a skipping rope in each hand with the bottom of the rope behind your heels.\nKeeping your elbows close to your body, flick your wrists to spin the rope in front of your body.\nAs the rope moves in front of you, jump off both feet to allow it to pass underneath.\nIf you don't have a rope, you can perform this movement without.\nPlank jacks - 30 seconds work, 30 seconds rest\nStart in a high plank position, wrists stacked in line with elbows and shoulders and body making a straight line from your head to your feet.\nPush through your hands to take more weight and jump both feet out into a V shape, then jump both feet back together.\nContinue to alternate.\nSquat jumps\n- 30 seconds work, 30 seconds rest\nStart with feet shoulder width apart, hands by your sides.\nPush your hips back and bend at the knees to squat down. At the same time, swing both arms behind you.\nOnce your thighs are parallel with the floor, swing both arms forward and push off both feet while extending the legs to jump into the air.\nAs you land, bend your knees to end up in a squat.\nSide step toe touch - 30 seconds work, 15 seconds rest\nStand tall with feet hip width apart, core engaged.\nStep one foot out to the side and bend the knee.\nHinge forward at the hips and touch the toe of your bent leg with the opposite hand.\nPush through both legs up to standing and repeat on the other side.\n30 Minute Cardio HIIT Workout For The Gym\nThis gym based cardio workout combines some steady state cardio with HIIT for a challenging full body workout.\nSteady jog on treadmill (6\/10 effort) – 10 minutes\nHIIT circuit - 3 rounds of each exercise\nCycling -- 90 seconds steady cycling, 30 seconds as fast as possible\nSled push -- 30 seconds rest, 15 seconds pushing as fast as possible\nSprints -- 30 seconds rest, 15 seconds as fast as possible\nRowing machine -- 30 seconds steady, 45 seconds as fast as possible\nBox jumps -- 30 seconds box jumps, 30 seconds rest\nStairmaster (8\/10 effort) – 10 minutes\nCross trainer HIIT - 3 rounds\n90 seconds steady, 45 seconds as fast as possible\nIf you enjoy high intensity, short duration workouts, our\nfitness classes\nare a great option. You can also take your favourite exercises and make them into a HIIT workout, or get more\nHIIT workout ideas here\n.\nAll blog posts","attrs_markdown":"[Skip to main content](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#main-content)\n\nMenu\n\nClose\n\n- [Join Now](https:\/\/www.puregym.com\/join\/ \"Join Now\")\n- [Find a Gym](https:\/\/www.puregym.com\/gyms\/ \"Find a Gym\")\n- Gyms By City\n  - [Gyms By City](https:\/\/www.puregym.com\/city\/)\n  - Gyms in London\n    - [All Gyms in London](https:\/\/www.puregym.com\/city\/london\/)\n    - [Gyms in East London](https:\/\/www.puregym.com\/city\/east-london\/)\n    - [Gyms in North London](https:\/\/www.puregym.com\/city\/north-london\/)\n    - [Gyms in South London](https:\/\/www.puregym.com\/city\/south-london\/)\n    - [Gyms in West London](https:\/\/www.puregym.com\/city\/west-london\/)\n    - [Gyms in Greenwich](https:\/\/www.puregym.com\/city\/greenwich\/)\n  - Gyms in the North of England\n    - [Gyms in Bradford](https:\/\/www.puregym.com\/city\/bradford\/)\n    - [Gyms in Leeds](https:\/\/www.puregym.com\/city\/leeds\/)\n    - [Gyms in Liverpool](https:\/\/www.puregym.com\/city\/liverpool\/)\n    - [Gyms in Manchester](https:\/\/www.puregym.com\/city\/manchester\/)\n    - [Gyms in Newcastle](https:\/\/www.puregym.com\/city\/newcastle\/)\n    - [Gyms in Sheffield](https:\/\/www.puregym.com\/city\/sheffield\/)\n    - [Gyms in Stockport](https:\/\/www.puregym.com\/city\/stockport\/)\n    - [Gyms in Warrington](https:\/\/www.puregym.com\/city\/warrington\/)\n    - [Gyms in Hull](https:\/\/www.puregym.com\/city\/hull\/)\n  - Gyms in the East of England\n    - [Gyms in Cambridge](https:\/\/www.puregym.com\/city\/cambridge\/)\n    - [Gyms in Norwich](https:\/\/www.puregym.com\/city\/norwich\/)\n    - [Gyms in Peterborough](https:\/\/www.puregym.com\/city\/peterborough\/)\n    - [Gyms in Ipswich](https:\/\/www.puregym.com\/city\/ipswich\/)\n  - Gyms in the West of England\n    - [Gyms in Bristol](https:\/\/www.puregym.com\/city\/bristol\/)\n    - [Gyms in Gloucester](https:\/\/www.puregym.com\/city\/gloucester\/)\n    - [Gyms in Swindon](https:\/\/www.puregym.com\/city\/swindon\/)\n  - Gyms in the South of England\n    - [Gyms in Brighton](https:\/\/www.puregym.com\/city\/brighton\/)\n    - [Gyms in Canterbury](https:\/\/www.puregym.com\/city\/canterbury\/)\n    - [Gyms in Exeter](https:\/\/www.puregym.com\/city\/exeter\/)\n    - [Gyms in Portsmouth](https:\/\/www.puregym.com\/city\/portsmouth\/)\n    - [Gyms in Southampton](https:\/\/www.puregym.com\/city\/southampton\/)\n    - [Gyms in Oxford](https:\/\/www.puregym.com\/city\/oxford\/)\n    - [Gyms in Plymouth](https:\/\/www.puregym.com\/city\/plymouth\/)\n    - [Gyms in Reading](https:\/\/www.puregym.com\/city\/reading\/)\n    - [Gyms in Bath](https:\/\/www.puregym.com\/city\/bath\/)\n    - [Gyms in Bournemouth](https:\/\/www.puregym.com\/city\/bournemouth\/)\n  - Gyms in the Midlands\n    - [Gyms in Birmingham](https:\/\/www.puregym.com\/city\/birmingham\/)\n    - [Gyms in Coventry](https:\/\/www.puregym.com\/city\/coventry\/)\n    - [Gyms in Leicester](https:\/\/www.puregym.com\/city\/leicester\/)\n    - [Gyms in Northampton](https:\/\/www.puregym.com\/city\/northampton\/)\n    - [Gyms in Nottingham](https:\/\/www.puregym.com\/city\/nottingham\/)\n    - [Gyms in Stoke-On-Trent](https:\/\/www.puregym.com\/city\/stoke\/)\n    - [Gyms in Wolverhampton](https:\/\/www.puregym.com\/city\/wolverhampton\/)\n    - [Gyms in Milton Keynes](https:\/\/www.puregym.com\/city\/milton-keynes\/)\n    - [Gyms in Lincoln](https:\/\/www.puregym.com\/city\/lincoln\/)\n    - [Gyms in Cannock](https:\/\/www.puregym.com\/city\/cannock\/)\n    - [Gyms in Derby](https:\/\/www.puregym.com\/city\/derby\/)\n  - Gyms in Scotland\n    - [Gyms in Aberdeen](https:\/\/www.puregym.com\/city\/aberdeen\/)\n    - [Gyms in Edinburgh](https:\/\/www.puregym.com\/city\/edinburgh\/)\n    - [Gyms in Glasgow](https:\/\/www.puregym.com\/city\/glasgow\/)\n  - Gyms in Wales\n    - [Gyms in Cardiff](https:\/\/www.puregym.com\/city\/cardiff\/)\n  - Gyms in Northern Ireland\n    - [Gyms in Belfast](https:\/\/www.puregym.com\/city\/belfast\/)\n- Gym Membership Options\n  - [Gym Day Pass](https:\/\/www.puregym.com\/membership-options\/day-pass\/)\n  - [All Gym Membership Options](https:\/\/www.puregym.com\/membership-options\/)\n  - [Gym Offers & Promo Codes](https:\/\/www.puregym.com\/landing-page\/gym-membership-deals-and-offers\/)\n  - [Bring A Guest](https:\/\/www.puregym.com\/membership-options\/bolt-ons\/buddy-access\/)\n  - [Membership Bolt Ons](https:\/\/www.puregym.com\/membership-options\/bolt-ons\/)\n  - [Corporate Gym Memberships](https:\/\/www.puregym.com\/corporate-memberships\/)\n- [Student Gym Memberships](https:\/\/www.puregym.com\/landing-page\/student-membership\/ \"Student Gym Memberships\")\n- [Equipment](https:\/\/www.puregym.com\/equipment\/ \"Equipment\")\n- Fitness Classes\n  - [Fitness Classes](https:\/\/www.puregym.com\/classes\/categories\/)\n  - Cardio Fitness Classes\n    - [Cardio Fitness Classes](https:\/\/www.puregym.com\/classes\/categories\/cardio\/)\n    - [Zumba Classes](https:\/\/www.puregym.com\/classes\/zumba\/)\n    - [Step Classes](https:\/\/www.puregym.com\/classes\/step\/)\n    - [Cycle Classes](https:\/\/www.puregym.com\/classes\/cycle\/)\n    - [Ride Classes](https:\/\/www.puregym.com\/classes\/ride\/)\n    - [Run Club](https:\/\/www.puregym.com\/classes\/running-club\/)\n    - [Burn Classes](https:\/\/www.puregym.com\/classes\/burn\/)\n    - [Box Fit Classes](https:\/\/www.puregym.com\/classes\/box-fit\/)\n    - [HIIT Classes](https:\/\/www.puregym.com\/classes\/hiit\/)\n    - [Combat Classes](https:\/\/www.puregym.com\/classes\/combat\/)\n    - [Circuits Classes](https:\/\/www.puregym.com\/classes\/circuits\/)\n  - Sculpting & Toning Fitness Classes\n    - [Sculpting & Toning Fitness Classes](https:\/\/www.puregym.com\/classes\/categories\/sculpt-tone\/)\n    - [GLC Classes](https:\/\/www.puregym.com\/classes\/glutes-legs-and-core\/)\n    - [Core Classes](https:\/\/www.puregym.com\/classes\/core\/)\n    - [Pump Classes](https:\/\/www.puregym.com\/classes\/pump\/)\n    - [Body Tone Classes](https:\/\/www.puregym.com\/classes\/body-tone\/)\n  - Mind, Yoga & Pilates Classes\n    - [All Mind & Body Classes](https:\/\/www.puregym.com\/classes\/categories\/mind-body\/)\n    - [Yoga Classes](https:\/\/www.puregym.com\/classes\/yoga\/)\n    - [Pilates Classes](https:\/\/www.puregym.com\/classes\/pilates\/)\n    - [Mind Classes](https:\/\/www.puregym.com\/classes\/mind\/)\n  - Functional Strength Classes\n    - [Functional Strength Classes](https:\/\/www.puregym.com\/classes\/categories\/functional\/)\n    - [Strength Classes](https:\/\/www.puregym.com\/classes\/strength\/)\n    - [Lift Classes](https:\/\/www.puregym.com\/classes\/lift\/)\n    - [Hyrox Classes](https:\/\/www.puregym.com\/classes\/hyrox\/)\n- Exercise Guide\n  - [Exercise Guide](https:\/\/www.puregym.com\/exercises\/)\n  - Ab & Core Exercises\n    - [Ab & Core Exercises](https:\/\/www.puregym.com\/exercises\/abs\/)\n    - [Planks](https:\/\/www.puregym.com\/exercises\/abs\/planks\/)\n    - [Sit Ups](https:\/\/www.puregym.com\/exercises\/abs\/sit-ups\/)\n  - Arm & Shoulder Exercises\n    - [Arm & Shoulder Exercises](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/)\n    - [Bicep Curls](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/bicep-curl\/)\n    - [Shoulder Press](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/shoulder-press\/)\n    - [Tricep Extension](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/tricep-extension\/)\n    - [Front Raises](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/front-raises\/)\n    - [Lateral Raises](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/lateral-raises\/)\n    - [Rear Delt Exercises](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/rear-delt-exercises\/)\n    - [Upright Rows](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/upright-rows\/)\n    - [Forearm & Grip Exercises](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/forearm-and-grip-exercises\/)\n  - Leg Exercises\n    - [Leg Exercises](https:\/\/www.puregym.com\/exercises\/legs\/)\n    - [Quad Exercises](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/)\n    - [Hamstring Exercises](https:\/\/www.puregym.com\/exercises\/legs\/hamstring-exercises\/)\n    - [Calf Exercises](https:\/\/www.puregym.com\/exercises\/legs\/calf-exercises\/)\n    - [Inner\/Outer Thigh Exercises](https:\/\/www.puregym.com\/exercises\/legs\/inner-outer-thigh\/)\n  - Glute Exercises\n    - [Glute Exercises](https:\/\/www.puregym.com\/exercises\/glutes\/)\n    - [Glute Bridges](https:\/\/www.puregym.com\/exercises\/glutes\/glute-bridge\/)\n    - [Hip Thrusts](https:\/\/www.puregym.com\/exercises\/glutes\/hip-thrusts\/)\n    - [Glute Kickbacks](https:\/\/www.puregym.com\/exercises\/glutes\/glute-kickbacks\/)\n    - [Step Ups](https:\/\/www.puregym.com\/exercises\/glutes\/step-ups\/)\n  - Full Body Exercises\n    - [Full Body Exercises](https:\/\/www.puregym.com\/exercises\/full-body\/)\n    - [Burpees](https:\/\/www.puregym.com\/exercises\/full-body\/burpees\/)\n    - [Mountain Climbers](https:\/\/www.puregym.com\/exercises\/full-body\/mountain-climbers\/)\n    - [Kettlebell Swing](https:\/\/www.puregym.com\/exercises\/full-body\/kettlebell-swing\/)\n  - Back Exercises\n    - [Back Exercises](https:\/\/www.puregym.com\/exercises\/back\/)\n    - [Lat Pulldowns](https:\/\/www.puregym.com\/exercises\/back\/lat-exercises\/)\n    - [Rows](https:\/\/www.puregym.com\/exercises\/back\/rows\/)\n    - [Pull Ups](https:\/\/www.puregym.com\/exercises\/back\/pull-up\/)\n    - [Shrugs](https:\/\/www.puregym.com\/exercises\/back\/shrugs\/)\n  - Chest Exercises\n    - [Chest Exercises](https:\/\/www.puregym.com\/exercises\/chest\/)\n    - [Bench Press](https:\/\/www.puregym.com\/exercises\/chest\/bench-press\/)\n    - [Chest Fly](https:\/\/www.puregym.com\/exercises\/chest\/chest-fly\/)\n    - [Chest Dips](https:\/\/www.puregym.com\/exercises\/chest\/dips\/)\n    - [Press Ups](https:\/\/www.puregym.com\/exercises\/chest\/press-up\/)\n  - Cardio Exercises\n    - [Cardio Exercises](https:\/\/www.puregym.com\/exercises\/cardio\/)\n    - [Skipping](https:\/\/www.puregym.com\/exercises\/cardio\/skipping\/)\n    - [Plyometrics](https:\/\/www.puregym.com\/exercises\/plyometrics\/)\n  - [Free Workout Videos](https:\/\/www.puregym.com\/free-workouts\/)\n- Blog\n  - [All Posts](https:\/\/www.puregym.com\/blog\/)\n  - [Home Workouts](https:\/\/www.puregym.com\/blog\/home-workouts\/)\n  - [Fitness Tips & Advice](https:\/\/www.puregym.com\/blog\/fitness-tips-advice\/)\n  - Workouts & Exercise Routines\n    - [Workouts & Exercise Routines](https:\/\/www.puregym.com\/blog\/workout-exercise-routines\/)\n    - [Training for Events & Challenges](https:\/\/www.puregym.com\/blog\/training-for-events-challenges\/)\n    - [Marathons & Half Marathon Plans](https:\/\/www.puregym.com\/blog\/training-for-events-challenges\/marathons-half-marathon-plans\/)\n    - [10k & 5k Training Plans](https:\/\/www.puregym.com\/blog\/training-for-events-challenges\/10k-5k-training-plans\/)\n  - Workouts by Body Part\n    - [Workouts by Body Part](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/)\n    - [Abs Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/abs-workouts-exercises\/)\n    - [Arms & Shoulders Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/arms-shoulders-workouts-exercises\/)\n    - [Core Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/core-workouts-exercises\/)\n    - [Chest Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/chest-workouts-exercises\/)\n    - [Legs & Glutes Workouts & Exercises](https:\/\/www.puregym.com\/blog\/workouts-by-body-part\/legs-glutes-workouts-exercises\/)\n  - How to...\n    - [How to Build Muscle](https:\/\/www.puregym.com\/blog\/how-to-build-muscle\/)\n    - [How to Lose Weight](https:\/\/www.puregym.com\/blog\/how-to-lose-weight\/)\n    - [How to Tone Your Body](https:\/\/www.puregym.com\/blog\/how-to-tone-your-body\/)\n    - [How to Gain Weight](https:\/\/www.puregym.com\/blog\/how-to-gain-weight\/)\n  - [Workouts for Women](https:\/\/www.puregym.com\/blog\/workouts-for-women\/)\n  - [Nutrition & Diet Advice](https:\/\/www.puregym.com\/blog\/nutrition-diet-advice\/)\n  - [Recipes](https:\/\/www.puregym.com\/blog\/recipes\/)\n  - Improving Sports Performance\n    - [Improving Sports Performance](https:\/\/www.puregym.com\/blog\/improving-sports-performance\/)\n    - [Cycling Exercises](https:\/\/www.puregym.com\/blog\/improving-sports-performance\/cycling-exercises\/)\n    - [Running Exercises](https:\/\/www.puregym.com\/blog\/improving-sports-performance\/running-exercises\/)\n    - [Football Exercises](https:\/\/www.puregym.com\/blog\/improving-sports-performance\/football-exercises\/)\n  - Health\n    - [Exercising with Health Conditions](https:\/\/www.puregym.com\/blog\/exercising-with-health-conditions\/)\n    - [Mental Health & The Gym](https:\/\/www.puregym.com\/blog\/mental-health-the-gym\/)\n    - [Anxiety & Exercise](https:\/\/www.puregym.com\/blog\/mental-health-the-gym\/anxiety\/)\n    - [Depression & Exercise](https:\/\/www.puregym.com\/blog\/mental-health-the-gym\/depression\/)\n    - [Stress & Exercise](https:\/\/www.puregym.com\/blog\/mental-health-the-gym\/stress\/)\n  - [Starting Out at the Gym](https:\/\/www.puregym.com\/blog\/starting-out-at-the-gym\/)\n  - [Exercise Advice for Over 50s](https:\/\/www.puregym.com\/blog\/exercise-advice-for-over-50s\/)\n  - [PureGym News](https:\/\/www.puregym.com\/blog\/puregym-news\/)\n  - [Member Stories](https:\/\/www.puregym.com\/blog\/member-stories\/)\n- Help & Contact\n  - [Help & Contact](https:\/\/www.puregym.com\/help-centre\/)\n  - [Before you join](https:\/\/www.puregym.com\/help-centre\/before-you-join\/)\n  - [All about our gyms](https:\/\/www.puregym.com\/help-centre\/all-about-our-gyms\/)\n  - [Membership info](https:\/\/www.puregym.com\/help-centre\/membership-info\/)\n  - [Freezing or Ending](https:\/\/www.puregym.com\/help-centre\/freezing-or-ending\/)\n  - [Other Useful Info](https:\/\/www.puregym.com\/help-centre\/other-useful-info\/)\n- [About Us](https:\/\/www.puregym.com\/about-us\/ \"About Us\")\n- Careers at PureGym\n  - [Careers at PureGym](https:\/\/careers.puregym.com\/)\n  - [Become a PT at PureGym](https:\/\/careers.puregym.com\/fitness-team)\n- [Download Free App](https:\/\/www.puregym.com\/app\/ \"Download Free App\")\n- Cookie Preferences\n\n[![Pure Gym Limited](<data:image\/svg+xml,%3csvg xmlns='http:\/\/www.w3.org\/2000\/svg' viewBox='0 0 148.9 215.4'%3e%3cpath d='M86.6 12H62.4c-15.2 0-29.1 5.4-38 14.8-8.7 9.2-13 21.8-12.7 37.5v93.1c0 40.4 11.2 46 23.2 46 14 0 18.8-11.5 22.9-24.3l.2-.8c9.1-28.6 25.3-44.9 54.2-54.6 15.9-5.3 24.6-14.3 25.2-46.6V63.6c.1-15.1-4.7-28.3-13.4-37.5-9-9.2-21.9-14.1-37.4-14.1M34.9 215.4C0 215.4 0 174.8 0 157.4v-93c-.3-19 5.1-34.5 16-46C27.1 6.7 44 0 62.4 0h24.2c18.7 0 34.4 6.1 45.5 17.7 11 11.4 16.9 27.7 16.8 46v13.6c-.6 33.9-9.9 50.1-33.2 57.9-25.6 8.5-38.7 21.7-46.7 46.9l-.2.7c-3.4 10.6-10.4 32.6-33.9 32.6' fill='white'\/%3e%3cpath d='M114.3 209.5a25.95 25.95 0 1 0 0-52 25.95 25.95 0 0 0-26 26c-.1 14.4 11.6 26 26 26' fill='%2300999d'\/%3e%3c\/svg%3e>)](https:\/\/www.puregym.com\/)\n\n[Log In](https:\/\/www.puregym.com\/login)\n\n[Get 50% off your first month and £0 joining fee. Use code: SAVEHALF. Hurry, ends soon\\!Selected gyms only](https:\/\/www.puregym.com\/join\/)\n\n# 3 Of The Best 30 Minute HIIT Workouts For Home And The Gym\nWednesday, 6 March 2024\n\n[Home Workouts](https:\/\/www.puregym.com\/blog\/home-workouts\/)[HIIT Workouts](https:\/\/www.puregym.com\/blog\/hiit-workouts\/)[Sunny Deo](https:\/\/www.puregym.com\/blog\/our-authors\/sunny-deo\/)[Fitness Tips & Advice](https:\/\/www.puregym.com\/blog\/fitness-tips-advice\/)[Workout Exercise & Routines](https:\/\/www.puregym.com\/blog\/workout-exercise-routines\/)\n\n![Woman doing a HIIT workout in her home](https:\/\/www.puregym.com\/media\/slnjapag\/30-minute-hiit-workouts-for-home-the-gym_blogheader.jpg?quality=80)\n\n[How Effective Is A HIIT 30 Minute Workout](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#effectiveness) \\| [Can I Do 30 Minute HIIT Every Day](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#daily) \\| [How Many Calories Burned In 30 Minute HIIT Training](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#calories) \\| [30 Minute HIIT Workouts To Try](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#weight-workout)\n\nIf you want to stay active no matter what, shorter workouts can be key to staying consistent. Not everyone has the time (or energy!) to do long workouts every day, but even a [10 minute workout](https:\/\/www.puregym.com\/blog\/10-minute-workouts-for-busy-days\/) can be enough to get the benefits of exercise and work towards your weekly exercise requirements.\n\nHIIT (high intensity interval training) is a workout format that is particularly effective when you only have a short amount of time to train -- in fact, it's recommended to keep HIIT workouts under 30 minutes. With that in mind, we've asked [PureGym Leicester Walnut Street](https:\/\/www.puregym.com\/gyms\/leicester-walnut-street\/) based Personal Trainer [Sunny Deo](https:\/\/www.puregym.com\/personal-trainer\/sunny-deo\/) to share some of his favourite 30 minute HIIT workouts.\n\nWe've talked more about the [benefits of HIIT here](https:\/\/www.puregym.com\/blog\/benefits-of-hiit-training-and-workouts\/), and shared plenty of [HIIT workouts to try here](https:\/\/www.puregym.com\/blog\/hiit-workouts\/).\n\nJump straight to the workouts:\n\n- [30 minute HIIT workout with weights](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#weight-workout)\n- [30 minute bodyweight HIIT workout](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#bodyweight)\n- [30 minute cardio HIIT workout](https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/#cardio)\n\n#### **Are 30 Minute Workouts Effective?**\nMany people believe that a workout has to be at least an hour to be effective, but this isn't true. Any exercise can have physical and psychological benefits, and 30 minutes is more than enough time to get the [health benefits of exercise](https:\/\/www.puregym.com\/blog\/what-are-the-health-benefits-of-exercise\/).\n\nThis is especially true with HIIT workouts. Pairing periods of high intensity exercise with periods of rest or low intensity recovery exercise, HIIT workouts have been shown to have similar improvements to fitness as longer workouts. It's also very effective at burning calories.\n\n#### **Can I Do 30 Minute HIIT Workouts Every Day?**\nAlthough HIIT workouts are an effective way to work out, it's not recommended to do HIIT every day. HIIT is a high stress form of exercise and continually placing this stress on the body without rest can take its toll on hormones, mental health, and even joints.\n\nWe'd recommend doing HIIT on the days you are short on time, but pairing this with longer more steady state forms of cardio (like [jogging](https:\/\/www.puregym.com\/blog\/jogging-for-beginners\/)) as well as [strength training](https:\/\/www.puregym.com\/blog\/what-are-strength-training-exercises-and-why-do-them\/) and [stretching](https:\/\/www.puregym.com\/blog\/10-of-the-best-stretching-exercises-for-beginners\/) for a well rounded routine. Try to include at least one est day each week too -- you can read about the [importance of rest days here](https:\/\/www.puregym.com\/blog\/why-rest-days-are-important\/).\n\n#### **How Many Calories Burnt In 30 Minute HIIT Workout?**\nThe number of calories burnt in a 30 minute HIIT workout varies depending on multiple factors including weight, how much time is spent resting, what exercises are being done, and what intensity they are being done at. However, it's estimated a 30 minute HIIT workout can burn 200-500 calories.\n\n#### **30 Minute HIIT Workouts To Try**\nReady to incorporate some HIIT workouts into your weekly routine? Give one (or all) of the below a try. Make sure to start with a short [warm up](https:\/\/www.puregym.com\/blog\/the-ultimate-guide-to-warm-up-exercises\/) -- 5 minutes on the treadmill if you're at the gym, or some dynamic exercises like jumping jacks, bodyweight lunges, and skipping if you're at home, will do. End with a short [cool down](https:\/\/www.puregym.com\/blog\/the-beginner-s-guide-to-cool-down-exercises\/) and some stretches.\n\n![30 Minute HIIT Workouts To Try](https:\/\/www.puregym.com\/media\/mt2lbi5m\/30-minute-hiit-workouts.jpg?quality=80)\n\n#### **30 Minute HIIT Workout With Weights**\nThis is a full body 30 minute dumbbell HIIT workout that can be done at the gym or at home. While HIIT isn't as effective at building muscle as traditional weight training, strength based HIIT workouts can be a great way to work strength, power and endurance when you're low on time.\n\nPerform one set of each exercise immediately after another, then take a 1 minute rest. Repeat this circuit three times.\n\n1. [**Dumbbell shoulder press**](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/shoulder-press\/dumbbell-shoulder-press\/) **\\- 10 reps**\n   \n   - Stand tall with feet shoulder width apart, core engaged, with a dumbbell in front of each shoulder.\n   - Push the dumbbells up towards the ceiling until your arms are fully extended.\n   - Pause before slowly lowering the dumbbells back to your shoulders.\n2. [**Dumbbell squats**](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/squats\/goblet-squat\/) **\\- 15 reps**\n   \n   - Stand with feet hip width apart, feet slightly turned out, holding one or two dumbbells in front of your chest.\n   - Brace your core and sink your hips down while simultaneously bending the knees, until your thighs are parallel with the floor.\n   - Pause here before pushing through your heels and straightening your legs to get back to standing.\n3. [**Bent over row**](https:\/\/www.puregym.com\/exercises\/back\/rows\/dumbbell-bent-over-row\/) **\\- 12 reps**\n   \n   - Holding a dumbbell in each hand, hinge forward at the hips and allow your arms to hang down.\n   - Brace your core and row both dumbbells towards your sides by pulling your elbows back towards the ceiling, stopping when your triceps are parallel with the floor.\n   - Slowly return the dumbbells to the starting position.\n4. **Floor press - 10 reps**\n   \n   - Lie on your back with feet flat on the floor and knees bent, holding a dumbbell in each hand by your chest.\n   - Extend your arms and push the dumbbells towards the ceiling until they are above your chest.\n   - Slowly bend your elbows to bring the dumbbells back, stopping when your triceps touch the floor.\n5. [**Reverse lunges**](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/lunges\/) **\\- 8 reps each side**\n   \n   - Start with feet hip width apart, holding a dumbbell in front of your chest.\n   - Brace your core and take a step back with one leg.\n   - Bend both legs simultaneously, stopping when each knee is at a 90 degree angle.\n   - Pause then push through your foot to straighten the front leg. At the same time, step the back foot forward until you are in the starting position.\n   - Repeat on the other side.\n\n#### **30 Minute HIIT Bodyweight Workout**\nThis 30 minute cardio HIIT workout can be done at home with no equipment and will improve your cardio fitness and burn calories.\n\nPerform all three rounds of each exercise, then move onto the next exercise. Take a 30 second rest between each exercise.\n\n1. [**Burpees**](https:\/\/www.puregym.com\/exercises\/full-body\/burpees\/) **\\- 30 seconds work, 30 seconds rest**\n   \n   - Stand tall, feet hip width apart.\n   - Squat down to place your hands on the floor in front of your feet, then jump both feet back into a plank.\n   - Lower your chest to the floor by bending your elbows, then push back up to a plank position.\n   - Jump both feet forward to your hands.\n   - Straighten both legs and swing both arms to jump up off the floor and land standing.\n2. **High knees - 45 seconds work, 30 seconds rest**\n   \n   - Start with feet hip width apart, hands by your side.\n   - Bring one knee up towards your chest as high as you can.\n   - As you place the foot back down, repeat on the other side so there's a moment where both feet are in the air.\n   - Continue to alternate at high speed.\n3. **Star jumps - 45 seconds work, 15 seconds rest**\n   \n   - Start with feet together and arms by your side.\n   - Jump both feet out to the side while lifting both arms up so that your hands meet above your head.\n   - Jump both feet together and bring both arms down.\n   - Continue to repeat at speed.\n4. [**Mountain climbers**](https:\/\/www.puregym.com\/exercises\/full-body\/mountain-climbers\/) **\\- 30 seconds work, 30 seconds rest**\n   \n   - Begin in a high plank position, hands stacked under shoulders and body in a straight line from head to heels.\n   - Quickly pull one knee towards your chest.\n   - As you return your foot to the floor, repeat on the other side so that both feet are temporarily off the floor at the same time.\n   - Continue to alternate.\n5. **Jump rope - 45 seconds work, 15 seconds rest**\n   \n   - Stand tall with feet together, holding one end of a skipping rope in each hand with the bottom of the rope behind your heels.\n   - Keeping your elbows close to your body, flick your wrists to spin the rope in front of your body.\n   - As the rope moves in front of you, jump off both feet to allow it to pass underneath.\n   - If you don't have a rope, you can perform this movement without.\n6. **Plank jacks - 30 seconds work, 30 seconds rest**\n   \n   - Start in a high plank position, wrists stacked in line with elbows and shoulders and body making a straight line from your head to your feet.\n   - Push through your hands to take more weight and jump both feet out into a V shape, then jump both feet back together.\n   - Continue to alternate.\n7. [**Squat jumps**](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/squats\/squat-jumps\/) **\\- 30 seconds work, 30 seconds rest**\n   \n   - Start with feet shoulder width apart, hands by your sides.\n   - Push your hips back and bend at the knees to squat down. At the same time, swing both arms behind you.\n   - Once your thighs are parallel with the floor, swing both arms forward and push off both feet while extending the legs to jump into the air.\n   - As you land, bend your knees to end up in a squat.\n8. **Side step toe touch - 30 seconds work, 15 seconds rest**\n   \n   - Stand tall with feet hip width apart, core engaged.\n   - Step one foot out to the side and bend the knee.\n   - Hinge forward at the hips and touch the toe of your bent leg with the opposite hand.\n   - Push through both legs up to standing and repeat on the other side.\n\n#### **30 Minute Cardio HIIT Workout For The Gym**\nThis gym based cardio workout combines some steady state cardio with HIIT for a challenging full body workout.\n\n1. Steady jog on treadmill (6\/10 effort) – 10 minutes\n2. HIIT circuit - 3 rounds of each exercise\n   \n   - Cycling -- 90 seconds steady cycling, 30 seconds as fast as possible\n   - Sled push -- 30 seconds rest, 15 seconds pushing as fast as possible\n   - Sprints -- 30 seconds rest, 15 seconds as fast as possible\n   - Rowing machine -- 30 seconds steady, 45 seconds as fast as possible\n   - Box jumps -- 30 seconds box jumps, 30 seconds rest\n3. Stairmaster (8\/10 effort) – 10 minutes\n4. Cross trainer HIIT - 3 rounds\n   \n   - 90 seconds steady, 45 seconds as fast as possible\n\nIf you enjoy high intensity, short duration workouts, our [fitness classes](https:\/\/www.puregym.com\/classes\/categories\/) are a great option. You can also take your favourite exercises and make them into a HIIT workout, or get more [HIIT workout ideas here](https:\/\/www.puregym.com\/blog\/hiit-workouts\/).\n\n[All blog posts](https:\/\/www.puregym.com\/blog\/)\n\n[Share on Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/)\n\n[Share on Twitter](https:\/\/twitter.com\/share?url=https:\/\/www.puregym.com\/blog\/30-minute-hiit-workouts\/&text=30%20Minute%20HIIT%20Workouts&via=PureGym)\n\n## Related Articles\n[![Kettlebell workout](https:\/\/www.puregym.com\/media\/b5jngmdx\/ppl-workout-routine.jpg?quality=80)**Push Pull Legs**In this guide, we’ll break down how a push pull leg split works, why it’s so popular, how to structure a PPL routine, and how to choose the best workouts for your training level.Read More](https:\/\/www.puregym.com\/blog\/push-pull-legs\/)\n\n[![Lower Body, Bodyweight Workout](https:\/\/www.puregym.com\/media\/lrzltsbo\/lower-body-workout.jpg?quality=80)**Lower Body Bodyweight Workouts**We asked PureGym PT Chiara Albrizio to explain the key movement patterns to train, the best bodyweight leg exercises, and how to build lower-body workouts without equipment.Read More](https:\/\/www.puregym.com\/blog\/lower-body-bodyweight-workouts\/)\n\n[![Woman doing a push up](https:\/\/www.puregym.com\/media\/w5glyr52\/calisthenics-workouts.jpg?quality=80)**Calisthenics Workout Guide**In this guide, we cover everything you need to know about calisthenics training at home, including exercises, a sample routine, and a realistic weekly structure to help you get results.Read More](https:\/\/www.puregym.com\/blog\/calisthenics-workout-guide\/)\n\n##### Our Gyms\n- [Gyms Near Me](https:\/\/www.puregym.com\/gyms\/)\n- [Student Gym Membership](https:\/\/www.puregym.com\/landing-page\/student-membership\/)\n- [TrainSafe](https:\/\/www.puregym.com\/landing\/trainsafe\/)\n- [Women's Workout Space](https:\/\/www.puregym.com\/womens-workout-space\/)\n- [Gyms in London](https:\/\/www.puregym.com\/city\/london\/)\n- [Fitness Classes](https:\/\/www.puregym.com\/classes\/categories\/)\n- [Personal trainers](https:\/\/www.puregym.com\/puregym-experience\/personal-training\/)\n- [City Centre Gyms](https:\/\/www.puregym.com\/city\/)\n- [Corporate Gym Memberships](https:\/\/www.puregym.com\/corporate-memberships\/)\n- [Gym Membership Deals & Offers](https:\/\/www.puregym.com\/landing-page\/gym-membership-deals-and-offers\/)\n- [PureGym Switzerland](https:\/\/www.puregym.swiss\/)\n- [PureGym Denmark](https:\/\/www.puregym.dk\/)\n- [PureGym United States](https:\/\/www.puregym.com\/us\/)\n\n##### Get assistance\n- [Help & Contact](https:\/\/www.puregym.com\/help-centre\/)\n- [Facebook](https:\/\/www.facebook.com\/puregym\/)\n- [Instagram](https:\/\/www.instagram.com\/puregymofficial\/?hl=en)\n- [Linkedin](https:\/\/uk.linkedin.com\/company\/pure-gym)\n\n##### Company\n- [About us](https:\/\/www.puregym.com\/about-us\/)\n- [Careers](https:\/\/careers.puregym.com\/)\n- [PureGym Corporate](https:\/\/corporate.puregym.com\/)\n- [Investor Relations](https:\/\/corporate.puregym.com\/investor-relations\/)\n- [PureGym App](https:\/\/www.puregym.com\/app\/)\n- [PureGym Switzerland](https:\/\/www.puregym.swiss\/)\n- [PureGym Denmark](https:\/\/www.puregym.dk\/)\n- [Pure Fitness](https:\/\/www.purefitness.com\/)\n\n##### Serious Stuff\n- [Terms & Conditions](https:\/\/www.puregym.com\/membership-terms-conditions\/)\n- [Gym Rules](https:\/\/www.puregym.com\/gym-rules\/)\n- [Privacy](https:\/\/www.puregym.com\/privacy\/)\n- [Cookies](https:\/\/www.puregym.com\/cookies\/)\n- [Gym Safety](https:\/\/www.puregym.com\/landing\/safety-and-security\/)\n- [Modern Slavery Statement](https:\/\/www.puregym.com\/landing-page\/modern-slavery-statement\/)\n- [Gender Pay Gap Report 2025](https:\/\/www.puregym.com\/gender-pay-gap-report-2025\/)\n- [Tax Strategy](https:\/\/www.puregym.com\/landing-page\/tax-strategy\/)\n- [Sitemap](https:\/\/www.puregym.com\/sitemap\/)\n- [Verify](https:\/\/www.puregym.com\/favourite\/)\n\n© Pure Gym LimitedRegistered in England No: 6690189 Reg. Office: Pure Gym Ltd, Town Centre House, Merrion Centre, Leeds LS2 8LY","attrs_readable_markdown":"![Woman doing a HIIT workout in her home](https:\/\/www.puregym.com\/media\/slnjapag\/30-minute-hiit-workouts-for-home-the-gym_blogheader.jpg?quality=80)\n\n#### **Are 30 Minute Workouts Effective?**\nMany people believe that a workout has to be at least an hour to be effective, but this isn't true. Any exercise can have physical and psychological benefits, and 30 minutes is more than enough time to get the [health benefits of exercise](https:\/\/www.puregym.com\/blog\/what-are-the-health-benefits-of-exercise\/).\n\nThis is especially true with HIIT workouts. Pairing periods of high intensity exercise with periods of rest or low intensity recovery exercise, HIIT workouts have been shown to have similar improvements to fitness as longer workouts. It's also very effective at burning calories.\n\n#### **Can I Do 30 Minute HIIT Workouts Every Day?**\nAlthough HIIT workouts are an effective way to work out, it's not recommended to do HIIT every day. HIIT is a high stress form of exercise and continually placing this stress on the body without rest can take its toll on hormones, mental health, and even joints.\n\nWe'd recommend doing HIIT on the days you are short on time, but pairing this with longer more steady state forms of cardio (like [jogging](https:\/\/www.puregym.com\/blog\/jogging-for-beginners\/)) as well as [strength training](https:\/\/www.puregym.com\/blog\/what-are-strength-training-exercises-and-why-do-them\/) and [stretching](https:\/\/www.puregym.com\/blog\/10-of-the-best-stretching-exercises-for-beginners\/) for a well rounded routine. Try to include at least one est day each week too -- you can read about the [importance of rest days here](https:\/\/www.puregym.com\/blog\/why-rest-days-are-important\/).\n\n#### **How Many Calories Burnt In 30 Minute HIIT Workout?**\nThe number of calories burnt in a 30 minute HIIT workout varies depending on multiple factors including weight, how much time is spent resting, what exercises are being done, and what intensity they are being done at. However, it's estimated a 30 minute HIIT workout can burn 200-500 calories.\n\n#### **30 Minute HIIT Workouts To Try**\nReady to incorporate some HIIT workouts into your weekly routine? Give one (or all) of the below a try. Make sure to start with a short [warm up](https:\/\/www.puregym.com\/blog\/the-ultimate-guide-to-warm-up-exercises\/) -- 5 minutes on the treadmill if you're at the gym, or some dynamic exercises like jumping jacks, bodyweight lunges, and skipping if you're at home, will do. End with a short [cool down](https:\/\/www.puregym.com\/blog\/the-beginner-s-guide-to-cool-down-exercises\/) and some stretches.\n\n![30 Minute HIIT Workouts To Try](https:\/\/www.puregym.com\/media\/mt2lbi5m\/30-minute-hiit-workouts.jpg?quality=80)\n\n#### **30 Minute HIIT Workout With Weights**\nThis is a full body 30 minute dumbbell HIIT workout that can be done at the gym or at home. While HIIT isn't as effective at building muscle as traditional weight training, strength based HIIT workouts can be a great way to work strength, power and endurance when you're low on time.\n\nPerform one set of each exercise immediately after another, then take a 1 minute rest. Repeat this circuit three times.\n\n1. [**Dumbbell shoulder press**](https:\/\/www.puregym.com\/exercises\/arms-and-shoulders\/shoulder-press\/dumbbell-shoulder-press\/) **\\- 10 reps**\n   \n   - Stand tall with feet shoulder width apart, core engaged, with a dumbbell in front of each shoulder.\n   - Push the dumbbells up towards the ceiling until your arms are fully extended.\n   - Pause before slowly lowering the dumbbells back to your shoulders.\n2. [**Dumbbell squats**](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/squats\/goblet-squat\/) **\\- 15 reps**\n   \n   - Stand with feet hip width apart, feet slightly turned out, holding one or two dumbbells in front of your chest.\n   - Brace your core and sink your hips down while simultaneously bending the knees, until your thighs are parallel with the floor.\n   - Pause here before pushing through your heels and straightening your legs to get back to standing.\n3. [**Bent over row**](https:\/\/www.puregym.com\/exercises\/back\/rows\/dumbbell-bent-over-row\/) **\\- 12 reps**\n   \n   - Holding a dumbbell in each hand, hinge forward at the hips and allow your arms to hang down.\n   - Brace your core and row both dumbbells towards your sides by pulling your elbows back towards the ceiling, stopping when your triceps are parallel with the floor.\n   - Slowly return the dumbbells to the starting position.\n4. **Floor press - 10 reps**\n   \n   - Lie on your back with feet flat on the floor and knees bent, holding a dumbbell in each hand by your chest.\n   - Extend your arms and push the dumbbells towards the ceiling until they are above your chest.\n   - Slowly bend your elbows to bring the dumbbells back, stopping when your triceps touch the floor.\n5. [**Reverse lunges**](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/lunges\/) **\\- 8 reps each side**\n   \n   - Start with feet hip width apart, holding a dumbbell in front of your chest.\n   - Brace your core and take a step back with one leg.\n   - Bend both legs simultaneously, stopping when each knee is at a 90 degree angle.\n   - Pause then push through your foot to straighten the front leg. At the same time, step the back foot forward until you are in the starting position.\n   - Repeat on the other side.\n\n#### **30 Minute HIIT Bodyweight Workout**\nThis 30 minute cardio HIIT workout can be done at home with no equipment and will improve your cardio fitness and burn calories.\n\nPerform all three rounds of each exercise, then move onto the next exercise. Take a 30 second rest between each exercise.\n\n1. [**Burpees**](https:\/\/www.puregym.com\/exercises\/full-body\/burpees\/) **\\- 30 seconds work, 30 seconds rest**\n   \n   - Stand tall, feet hip width apart.\n   - Squat down to place your hands on the floor in front of your feet, then jump both feet back into a plank.\n   - Lower your chest to the floor by bending your elbows, then push back up to a plank position.\n   - Jump both feet forward to your hands.\n   - Straighten both legs and swing both arms to jump up off the floor and land standing.\n2. **High knees - 45 seconds work, 30 seconds rest**\n   \n   - Start with feet hip width apart, hands by your side.\n   - Bring one knee up towards your chest as high as you can.\n   - As you place the foot back down, repeat on the other side so there's a moment where both feet are in the air.\n   - Continue to alternate at high speed.\n3. **Star jumps - 45 seconds work, 15 seconds rest**\n   \n   - Start with feet together and arms by your side.\n   - Jump both feet out to the side while lifting both arms up so that your hands meet above your head.\n   - Jump both feet together and bring both arms down.\n   - Continue to repeat at speed.\n4. [**Mountain climbers**](https:\/\/www.puregym.com\/exercises\/full-body\/mountain-climbers\/) **\\- 30 seconds work, 30 seconds rest**\n   \n   - Begin in a high plank position, hands stacked under shoulders and body in a straight line from head to heels.\n   - Quickly pull one knee towards your chest.\n   - As you return your foot to the floor, repeat on the other side so that both feet are temporarily off the floor at the same time.\n   - Continue to alternate.\n5. **Jump rope - 45 seconds work, 15 seconds rest**\n   \n   - Stand tall with feet together, holding one end of a skipping rope in each hand with the bottom of the rope behind your heels.\n   - Keeping your elbows close to your body, flick your wrists to spin the rope in front of your body.\n   - As the rope moves in front of you, jump off both feet to allow it to pass underneath.\n   - If you don't have a rope, you can perform this movement without.\n6. **Plank jacks - 30 seconds work, 30 seconds rest**\n   \n   - Start in a high plank position, wrists stacked in line with elbows and shoulders and body making a straight line from your head to your feet.\n   - Push through your hands to take more weight and jump both feet out into a V shape, then jump both feet back together.\n   - Continue to alternate.\n7. [**Squat jumps**](https:\/\/www.puregym.com\/exercises\/legs\/quad-exercises\/squats\/squat-jumps\/) **\\- 30 seconds work, 30 seconds rest**\n   \n   - Start with feet shoulder width apart, hands by your sides.\n   - Push your hips back and bend at the knees to squat down. At the same time, swing both arms behind you.\n   - Once your thighs are parallel with the floor, swing both arms forward and push off both feet while extending the legs to jump into the air.\n   - As you land, bend your knees to end up in a squat.\n8. **Side step toe touch - 30 seconds work, 15 seconds rest**\n   \n   - Stand tall with feet hip width apart, core engaged.\n   - Step one foot out to the side and bend the knee.\n   - Hinge forward at the hips and touch the toe of your bent leg with the opposite hand.\n   - Push through both legs up to standing and repeat on the other side.\n\n#### **30 Minute Cardio HIIT Workout For The Gym**\nThis gym based cardio workout combines some steady state cardio with HIIT for a challenging full body workout.\n\n1. Steady jog on treadmill (6\/10 effort) – 10 minutes\n2. HIIT circuit - 3 rounds of each exercise\n   \n   - Cycling -- 90 seconds steady cycling, 30 seconds as fast as possible\n   - Sled push -- 30 seconds rest, 15 seconds pushing as fast as possible\n   - Sprints -- 30 seconds rest, 15 seconds as fast as possible\n   - Rowing machine -- 30 seconds steady, 45 seconds as fast as possible\n   - Box jumps -- 30 seconds box jumps, 30 seconds rest\n3. Stairmaster (8\/10 effort) – 10 minutes\n4. Cross trainer HIIT - 3 rounds\n   \n   - 90 seconds steady, 45 seconds as fast as possible\n\nIf you enjoy high intensity, short duration workouts, our [fitness classes](https:\/\/www.puregym.com\/classes\/categories\/) are a great option. You can also take your favourite exercises and make them into a HIIT workout, or get more [HIIT workout ideas here](https:\/\/www.puregym.com\/blog\/hiit-workouts\/).\n\n[All blog posts](https:\/\/www.puregym.com\/blog\/)","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

41 minutes ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.puregym.com/blog/30-minute-hiit-workouts/
Last Crawled	2026-04-08 21:37:40 (41 minutes ago)
First Indexed	2024-03-06 16:16:52 (2 years ago)
HTTP Status Code	200
Meta Title	3 Of The Best 30 Minute HIIT Workouts For Home And The Gym \| PureGym
Meta Description	null
Meta Canonical	null
Boilerpipe Text	Are 30 Minute Workouts Effective? Many people believe that a workout has to be at least an hour to be effective, but this isn't true. Any exercise can have physical and psychological benefits, and 30 minutes is more than enough time to get the health benefits of exercise . This is especially true with HIIT workouts. Pairing periods of high intensity exercise with periods of rest or low intensity recovery exercise, HIIT workouts have been shown to have similar improvements to fitness as longer workouts. It's also very effective at burning calories. Can I Do 30 Minute HIIT Workouts Every Day? Although HIIT workouts are an effective way to work out, it's not recommended to do HIIT every day. HIIT is a high stress form of exercise and continually placing this stress on the body without rest can take its toll on hormones, mental health, and even joints. We'd recommend doing HIIT on the days you are short on time, but pairing this with longer more steady state forms of cardio (like jogging ) as well as strength training and stretching for a well rounded routine. Try to include at least one est day each week too -- you can read about the importance of rest days here . How Many Calories Burnt In 30 Minute HIIT Workout? The number of calories burnt in a 30 minute HIIT workout varies depending on multiple factors including weight, how much time is spent resting, what exercises are being done, and what intensity they are being done at. However, it's estimated a 30 minute HIIT workout can burn 200-500 calories. 30 Minute HIIT Workouts To Try Ready to incorporate some HIIT workouts into your weekly routine? Give one (or all) of the below a try. Make sure to start with a short warm up -- 5 minutes on the treadmill if you're at the gym, or some dynamic exercises like jumping jacks, bodyweight lunges, and skipping if you're at home, will do. End with a short cool down and some stretches. 30 Minute HIIT Workout With Weights This is a full body 30 minute dumbbell HIIT workout that can be done at the gym or at home. While HIIT isn't as effective at building muscle as traditional weight training, strength based HIIT workouts can be a great way to work strength, power and endurance when you're low on time. Perform one set of each exercise immediately after another, then take a 1 minute rest. Repeat this circuit three times. Dumbbell shoulder press - 10 reps Stand tall with feet shoulder width apart, core engaged, with a dumbbell in front of each shoulder. Push the dumbbells up towards the ceiling until your arms are fully extended. Pause before slowly lowering the dumbbells back to your shoulders. Dumbbell squats - 15 reps Stand with feet hip width apart, feet slightly turned out, holding one or two dumbbells in front of your chest. Brace your core and sink your hips down while simultaneously bending the knees, until your thighs are parallel with the floor. Pause here before pushing through your heels and straightening your legs to get back to standing. Bent over row - 12 reps Holding a dumbbell in each hand, hinge forward at the hips and allow your arms to hang down. Brace your core and row both dumbbells towards your sides by pulling your elbows back towards the ceiling, stopping when your triceps are parallel with the floor. Slowly return the dumbbells to the starting position. Floor press - 10 reps Lie on your back with feet flat on the floor and knees bent, holding a dumbbell in each hand by your chest. Extend your arms and push the dumbbells towards the ceiling until they are above your chest. Slowly bend your elbows to bring the dumbbells back, stopping when your triceps touch the floor. Reverse lunges - 8 reps each side Start with feet hip width apart, holding a dumbbell in front of your chest. Brace your core and take a step back with one leg. Bend both legs simultaneously, stopping when each knee is at a 90 degree angle. Pause then push through your foot to straighten the front leg. At the same time, step the back foot forward until you are in the starting position. Repeat on the other side. 30 Minute HIIT Bodyweight Workout This 30 minute cardio HIIT workout can be done at home with no equipment and will improve your cardio fitness and burn calories. Perform all three rounds of each exercise, then move onto the next exercise. Take a 30 second rest between each exercise. Burpees - 30 seconds work, 30 seconds rest Stand tall, feet hip width apart. Squat down to place your hands on the floor in front of your feet, then jump both feet back into a plank. Lower your chest to the floor by bending your elbows, then push back up to a plank position. Jump both feet forward to your hands. Straighten both legs and swing both arms to jump up off the floor and land standing. High knees - 45 seconds work, 30 seconds rest Start with feet hip width apart, hands by your side. Bring one knee up towards your chest as high as you can. As you place the foot back down, repeat on the other side so there's a moment where both feet are in the air. Continue to alternate at high speed. Star jumps - 45 seconds work, 15 seconds rest Start with feet together and arms by your side. Jump both feet out to the side while lifting both arms up so that your hands meet above your head. Jump both feet together and bring both arms down. Continue to repeat at speed. Mountain climbers - 30 seconds work, 30 seconds rest Begin in a high plank position, hands stacked under shoulders and body in a straight line from head to heels. Quickly pull one knee towards your chest. As you return your foot to the floor, repeat on the other side so that both feet are temporarily off the floor at the same time. Continue to alternate. Jump rope - 45 seconds work, 15 seconds rest Stand tall with feet together, holding one end of a skipping rope in each hand with the bottom of the rope behind your heels. Keeping your elbows close to your body, flick your wrists to spin the rope in front of your body. As the rope moves in front of you, jump off both feet to allow it to pass underneath. If you don't have a rope, you can perform this movement without. Plank jacks - 30 seconds work, 30 seconds rest Start in a high plank position, wrists stacked in line with elbows and shoulders and body making a straight line from your head to your feet. Push through your hands to take more weight and jump both feet out into a V shape, then jump both feet back together. Continue to alternate. Squat jumps - 30 seconds work, 30 seconds rest Start with feet shoulder width apart, hands by your sides. Push your hips back and bend at the knees to squat down. At the same time, swing both arms behind you. Once your thighs are parallel with the floor, swing both arms forward and push off both feet while extending the legs to jump into the air. As you land, bend your knees to end up in a squat. Side step toe touch - 30 seconds work, 15 seconds rest Stand tall with feet hip width apart, core engaged. Step one foot out to the side and bend the knee. Hinge forward at the hips and touch the toe of your bent leg with the opposite hand. Push through both legs up to standing and repeat on the other side. 30 Minute Cardio HIIT Workout For The Gym This gym based cardio workout combines some steady state cardio with HIIT for a challenging full body workout. Steady jog on treadmill (6/10 effort) – 10 minutes HIIT circuit - 3 rounds of each exercise Cycling -- 90 seconds steady cycling, 30 seconds as fast as possible Sled push -- 30 seconds rest, 15 seconds pushing as fast as possible Sprints -- 30 seconds rest, 15 seconds as fast as possible Rowing machine -- 30 seconds steady, 45 seconds as fast as possible Box jumps -- 30 seconds box jumps, 30 seconds rest Stairmaster (8/10 effort) – 10 minutes Cross trainer HIIT - 3 rounds 90 seconds steady, 45 seconds as fast as possible If you enjoy high intensity, short duration workouts, our fitness classes are a great option. You can also take your favourite exercises and make them into a HIIT workout, or get more HIIT workout ideas here . All blog posts
Markdown	[Skip to main content](https://www.puregym.com/blog/30-minute-hiit-workouts/#main-content) Menu Close - [Join Now](https://www.puregym.com/join/ "Join Now") - [Find a Gym](https://www.puregym.com/gyms/ "Find a Gym") - Gyms By City - [Gyms By City](https://www.puregym.com/city/) - Gyms in London - [All Gyms in London](https://www.puregym.com/city/london/) - [Gyms in East London](https://www.puregym.com/city/east-london/) - [Gyms in North London](https://www.puregym.com/city/north-london/) - [Gyms in South London](https://www.puregym.com/city/south-london/) - [Gyms in West London](https://www.puregym.com/city/west-london/) - [Gyms in Greenwich](https://www.puregym.com/city/greenwich/) - Gyms in the North of England - [Gyms in Bradford](https://www.puregym.com/city/bradford/) - [Gyms in Leeds](https://www.puregym.com/city/leeds/) - [Gyms in Liverpool](https://www.puregym.com/city/liverpool/) - [Gyms in Manchester](https://www.puregym.com/city/manchester/) - [Gyms in Newcastle](https://www.puregym.com/city/newcastle/) - [Gyms in Sheffield](https://www.puregym.com/city/sheffield/) - [Gyms in Stockport](https://www.puregym.com/city/stockport/) - [Gyms in Warrington](https://www.puregym.com/city/warrington/) - [Gyms in Hull](https://www.puregym.com/city/hull/) - Gyms in the East of England - [Gyms in Cambridge](https://www.puregym.com/city/cambridge/) - [Gyms in Norwich](https://www.puregym.com/city/norwich/) - [Gyms in Peterborough](https://www.puregym.com/city/peterborough/) - [Gyms in Ipswich](https://www.puregym.com/city/ipswich/) - Gyms in the West of England - [Gyms in Bristol](https://www.puregym.com/city/bristol/) - [Gyms in Gloucester](https://www.puregym.com/city/gloucester/) - [Gyms in Swindon](https://www.puregym.com/city/swindon/) - Gyms in the South of England - [Gyms in Brighton](https://www.puregym.com/city/brighton/) - [Gyms in Canterbury](https://www.puregym.com/city/canterbury/) - [Gyms in Exeter](https://www.puregym.com/city/exeter/) - [Gyms in Portsmouth](https://www.puregym.com/city/portsmouth/) - [Gyms in Southampton](https://www.puregym.com/city/southampton/) - [Gyms in Oxford](https://www.puregym.com/city/oxford/) - [Gyms in Plymouth](https://www.puregym.com/city/plymouth/) - [Gyms in Reading](https://www.puregym.com/city/reading/) - [Gyms in Bath](https://www.puregym.com/city/bath/) - [Gyms in Bournemouth](https://www.puregym.com/city/bournemouth/) - Gyms in the Midlands - [Gyms in Birmingham](https://www.puregym.com/city/birmingham/) - [Gyms in Coventry](https://www.puregym.com/city/coventry/) - [Gyms in Leicester](https://www.puregym.com/city/leicester/) - [Gyms in Northampton](https://www.puregym.com/city/northampton/) - [Gyms in Nottingham](https://www.puregym.com/city/nottingham/) - [Gyms in Stoke-On-Trent](https://www.puregym.com/city/stoke/) - [Gyms in Wolverhampton](https://www.puregym.com/city/wolverhampton/) - [Gyms in Milton Keynes](https://www.puregym.com/city/milton-keynes/) - [Gyms in Lincoln](https://www.puregym.com/city/lincoln/) - [Gyms in Cannock](https://www.puregym.com/city/cannock/) - [Gyms in Derby](https://www.puregym.com/city/derby/) - Gyms in Scotland - [Gyms in Aberdeen](https://www.puregym.com/city/aberdeen/) - [Gyms in Edinburgh](https://www.puregym.com/city/edinburgh/) - [Gyms in Glasgow](https://www.puregym.com/city/glasgow/) - Gyms in Wales - [Gyms in Cardiff](https://www.puregym.com/city/cardiff/) - Gyms in Northern Ireland - [Gyms in Belfast](https://www.puregym.com/city/belfast/) - Gym Membership Options - [Gym Day Pass](https://www.puregym.com/membership-options/day-pass/) - [All Gym Membership Options](https://www.puregym.com/membership-options/) - [Gym Offers & Promo Codes](https://www.puregym.com/landing-page/gym-membership-deals-and-offers/) - [Bring A Guest](https://www.puregym.com/membership-options/bolt-ons/buddy-access/) - [Membership Bolt Ons](https://www.puregym.com/membership-options/bolt-ons/) - [Corporate Gym Memberships](https://www.puregym.com/corporate-memberships/) - [Student Gym Memberships](https://www.puregym.com/landing-page/student-membership/ "Student Gym Memberships") - [Equipment](https://www.puregym.com/equipment/ "Equipment") - Fitness Classes - [Fitness Classes](https://www.puregym.com/classes/categories/) - Cardio Fitness Classes - [Cardio Fitness Classes](https://www.puregym.com/classes/categories/cardio/) - [Zumba Classes](https://www.puregym.com/classes/zumba/) - [Step Classes](https://www.puregym.com/classes/step/) - [Cycle Classes](https://www.puregym.com/classes/cycle/) - [Ride Classes](https://www.puregym.com/classes/ride/) - [Run Club](https://www.puregym.com/classes/running-club/) - [Burn Classes](https://www.puregym.com/classes/burn/) - [Box Fit Classes](https://www.puregym.com/classes/box-fit/) - [HIIT Classes](https://www.puregym.com/classes/hiit/) - [Combat Classes](https://www.puregym.com/classes/combat/) - [Circuits Classes](https://www.puregym.com/classes/circuits/) - Sculpting & Toning Fitness Classes - [Sculpting & Toning Fitness Classes](https://www.puregym.com/classes/categories/sculpt-tone/) - [GLC Classes](https://www.puregym.com/classes/glutes-legs-and-core/) - [Core Classes](https://www.puregym.com/classes/core/) - [Pump Classes](https://www.puregym.com/classes/pump/) - [Body Tone Classes](https://www.puregym.com/classes/body-tone/) - Mind, Yoga & Pilates Classes - [All Mind & Body Classes](https://www.puregym.com/classes/categories/mind-body/) - [Yoga Classes](https://www.puregym.com/classes/yoga/) - [Pilates Classes](https://www.puregym.com/classes/pilates/) - [Mind Classes](https://www.puregym.com/classes/mind/) - Functional Strength Classes - [Functional Strength Classes](https://www.puregym.com/classes/categories/functional/) - [Strength Classes](https://www.puregym.com/classes/strength/) - [Lift Classes](https://www.puregym.com/classes/lift/) - [Hyrox Classes](https://www.puregym.com/classes/hyrox/) - Exercise Guide - [Exercise Guide](https://www.puregym.com/exercises/) - Ab & Core Exercises - [Ab & Core Exercises](https://www.puregym.com/exercises/abs/) - [Planks](https://www.puregym.com/exercises/abs/planks/) - [Sit Ups](https://www.puregym.com/exercises/abs/sit-ups/) - Arm & Shoulder Exercises - [Arm & Shoulder Exercises](https://www.puregym.com/exercises/arms-and-shoulders/) - [Bicep Curls](https://www.puregym.com/exercises/arms-and-shoulders/bicep-curl/) - [Shoulder Press](https://www.puregym.com/exercises/arms-and-shoulders/shoulder-press/) - [Tricep Extension](https://www.puregym.com/exercises/arms-and-shoulders/tricep-extension/) - [Front Raises](https://www.puregym.com/exercises/arms-and-shoulders/front-raises/) - [Lateral Raises](https://www.puregym.com/exercises/arms-and-shoulders/lateral-raises/) - [Rear Delt Exercises](https://www.puregym.com/exercises/arms-and-shoulders/rear-delt-exercises/) - [Upright Rows](https://www.puregym.com/exercises/arms-and-shoulders/upright-rows/) - [Forearm & Grip Exercises](https://www.puregym.com/exercises/arms-and-shoulders/forearm-and-grip-exercises/) - Leg Exercises - [Leg Exercises](https://www.puregym.com/exercises/legs/) - [Quad Exercises](https://www.puregym.com/exercises/legs/quad-exercises/) - [Hamstring Exercises](https://www.puregym.com/exercises/legs/hamstring-exercises/) - [Calf Exercises](https://www.puregym.com/exercises/legs/calf-exercises/) - [Inner/Outer Thigh Exercises](https://www.puregym.com/exercises/legs/inner-outer-thigh/) - Glute Exercises - [Glute Exercises](https://www.puregym.com/exercises/glutes/) - [Glute Bridges](https://www.puregym.com/exercises/glutes/glute-bridge/) - [Hip Thrusts](https://www.puregym.com/exercises/glutes/hip-thrusts/) - [Glute Kickbacks](https://www.puregym.com/exercises/glutes/glute-kickbacks/) - [Step Ups](https://www.puregym.com/exercises/glutes/step-ups/) - Full Body Exercises - [Full Body Exercises](https://www.puregym.com/exercises/full-body/) - [Burpees](https://www.puregym.com/exercises/full-body/burpees/) - [Mountain Climbers](https://www.puregym.com/exercises/full-body/mountain-climbers/) - [Kettlebell Swing](https://www.puregym.com/exercises/full-body/kettlebell-swing/) - Back Exercises - [Back Exercises](https://www.puregym.com/exercises/back/) - [Lat Pulldowns](https://www.puregym.com/exercises/back/lat-exercises/) - [Rows](https://www.puregym.com/exercises/back/rows/) - [Pull Ups](https://www.puregym.com/exercises/back/pull-up/) - [Shrugs](https://www.puregym.com/exercises/back/shrugs/) - Chest Exercises - [Chest Exercises](https://www.puregym.com/exercises/chest/) - [Bench Press](https://www.puregym.com/exercises/chest/bench-press/) - [Chest Fly](https://www.puregym.com/exercises/chest/chest-fly/) - [Chest Dips](https://www.puregym.com/exercises/chest/dips/) - [Press Ups](https://www.puregym.com/exercises/chest/press-up/) - Cardio Exercises - [Cardio Exercises](https://www.puregym.com/exercises/cardio/) - [Skipping](https://www.puregym.com/exercises/cardio/skipping/) - [Plyometrics](https://www.puregym.com/exercises/plyometrics/) - [Free Workout Videos](https://www.puregym.com/free-workouts/) - Blog - [All Posts](https://www.puregym.com/blog/) - [Home Workouts](https://www.puregym.com/blog/home-workouts/) - [Fitness Tips & Advice](https://www.puregym.com/blog/fitness-tips-advice/) - Workouts & Exercise Routines - [Workouts & Exercise Routines](https://www.puregym.com/blog/workout-exercise-routines/) - [Training for Events & Challenges](https://www.puregym.com/blog/training-for-events-challenges/) - [Marathons & Half Marathon Plans](https://www.puregym.com/blog/training-for-events-challenges/marathons-half-marathon-plans/) - [10k & 5k Training Plans](https://www.puregym.com/blog/training-for-events-challenges/10k-5k-training-plans/) - Workouts by Body Part - [Workouts by Body Part](https://www.puregym.com/blog/workouts-by-body-part/) - [Abs Workouts & Exercises](https://www.puregym.com/blog/workouts-by-body-part/abs-workouts-exercises/) - [Arms & Shoulders Workouts & Exercises](https://www.puregym.com/blog/workouts-by-body-part/arms-shoulders-workouts-exercises/) - [Core Workouts & Exercises](https://www.puregym.com/blog/workouts-by-body-part/core-workouts-exercises/) - [Chest Workouts & Exercises](https://www.puregym.com/blog/workouts-by-body-part/chest-workouts-exercises/) - [Legs & Glutes Workouts & Exercises](https://www.puregym.com/blog/workouts-by-body-part/legs-glutes-workouts-exercises/) - How to... - [How to Build Muscle](https://www.puregym.com/blog/how-to-build-muscle/) - [How to Lose Weight](https://www.puregym.com/blog/how-to-lose-weight/) - [How to Tone Your Body](https://www.puregym.com/blog/how-to-tone-your-body/) - [How to Gain Weight](https://www.puregym.com/blog/how-to-gain-weight/) - [Workouts for Women](https://www.puregym.com/blog/workouts-for-women/) - [Nutrition & Diet Advice](https://www.puregym.com/blog/nutrition-diet-advice/) - [Recipes](https://www.puregym.com/blog/recipes/) - Improving Sports Performance - [Improving Sports Performance](https://www.puregym.com/blog/improving-sports-performance/) - [Cycling Exercises](https://www.puregym.com/blog/improving-sports-performance/cycling-exercises/) - [Running Exercises](https://www.puregym.com/blog/improving-sports-performance/running-exercises/) - [Football Exercises](https://www.puregym.com/blog/improving-sports-performance/football-exercises/) - Health - [Exercising with Health Conditions](https://www.puregym.com/blog/exercising-with-health-conditions/) - [Mental Health & The Gym](https://www.puregym.com/blog/mental-health-the-gym/) - [Anxiety & Exercise](https://www.puregym.com/blog/mental-health-the-gym/anxiety/) - [Depression & Exercise](https://www.puregym.com/blog/mental-health-the-gym/depression/) - [Stress & Exercise](https://www.puregym.com/blog/mental-health-the-gym/stress/) - [Starting Out at the Gym](https://www.puregym.com/blog/starting-out-at-the-gym/) - [Exercise Advice for Over 50s](https://www.puregym.com/blog/exercise-advice-for-over-50s/) - [PureGym News](https://www.puregym.com/blog/puregym-news/) - [Member Stories](https://www.puregym.com/blog/member-stories/) - Help & Contact - [Help & Contact](https://www.puregym.com/help-centre/) - [Before you join](https://www.puregym.com/help-centre/before-you-join/) - [All about our gyms](https://www.puregym.com/help-centre/all-about-our-gyms/) - [Membership info](https://www.puregym.com/help-centre/membership-info/) - [Freezing or Ending](https://www.puregym.com/help-centre/freezing-or-ending/) - [Other Useful Info](https://www.puregym.com/help-centre/other-useful-info/) - [About Us](https://www.puregym.com/about-us/ "About Us") - Careers at PureGym - [Careers at PureGym](https://careers.puregym.com/) - [Become a PT at PureGym](https://careers.puregym.com/fitness-team) - [Download Free App](https://www.puregym.com/app/ "Download Free App") - Cookie Preferences [![Pure Gym Limited](<data:image/svg+xml,%3csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 148.9 215.4'%3e%3cpath d='M86.6 12H62.4c-15.2 0-29.1 5.4-38 14.8-8.7 9.2-13 21.8-12.7 37.5v93.1c0 40.4 11.2 46 23.2 46 14 0 18.8-11.5 22.9-24.3l.2-.8c9.1-28.6 25.3-44.9 54.2-54.6 15.9-5.3 24.6-14.3 25.2-46.6V63.6c.1-15.1-4.7-28.3-13.4-37.5-9-9.2-21.9-14.1-37.4-14.1M34.9 215.4C0 215.4 0 174.8 0 157.4v-93c-.3-19 5.1-34.5 16-46C27.1 6.7 44 0 62.4 0h24.2c18.7 0 34.4 6.1 45.5 17.7 11 11.4 16.9 27.7 16.8 46v13.6c-.6 33.9-9.9 50.1-33.2 57.9-25.6 8.5-38.7 21.7-46.7 46.9l-.2.7c-3.4 10.6-10.4 32.6-33.9 32.6' fill='white'/%3e%3cpath d='M114.3 209.5a25.95 25.95 0 1 0 0-52 25.95 25.95 0 0 0-26 26c-.1 14.4 11.6 26 26 26' fill='%2300999d'/%3e%3c/svg%3e>)](https://www.puregym.com/) [Log In](https://www.puregym.com/login) [Get 50% off your first month and £0 joining fee. Use code: SAVEHALF. Hurry, ends soon\!Selected gyms only](https://www.puregym.com/join/) # 3 Of The Best 30 Minute HIIT Workouts For Home And The Gym Wednesday, 6 March 2024 [Home Workouts](https://www.puregym.com/blog/home-workouts/)[HIIT Workouts](https://www.puregym.com/blog/hiit-workouts/)[Sunny Deo](https://www.puregym.com/blog/our-authors/sunny-deo/)[Fitness Tips & Advice](https://www.puregym.com/blog/fitness-tips-advice/)[Workout Exercise & Routines](https://www.puregym.com/blog/workout-exercise-routines/) ![Woman doing a HIIT workout in her home](https://www.puregym.com/media/slnjapag/30-minute-hiit-workouts-for-home-the-gym_blogheader.jpg?quality=80) [How Effective Is A HIIT 30 Minute Workout](https://www.puregym.com/blog/30-minute-hiit-workouts/#effectiveness) \\| [Can I Do 30 Minute HIIT Every Day](https://www.puregym.com/blog/30-minute-hiit-workouts/#daily) \\| [How Many Calories Burned In 30 Minute HIIT Training](https://www.puregym.com/blog/30-minute-hiit-workouts/#calories) \\| [30 Minute HIIT Workouts To Try](https://www.puregym.com/blog/30-minute-hiit-workouts/#weight-workout) If you want to stay active no matter what, shorter workouts can be key to staying consistent. Not everyone has the time (or energy!) to do long workouts every day, but even a [10 minute workout](https://www.puregym.com/blog/10-minute-workouts-for-busy-days/) can be enough to get the benefits of exercise and work towards your weekly exercise requirements. HIIT (high intensity interval training) is a workout format that is particularly effective when you only have a short amount of time to train -- in fact, it's recommended to keep HIIT workouts under 30 minutes. With that in mind, we've asked [PureGym Leicester Walnut Street](https://www.puregym.com/gyms/leicester-walnut-street/) based Personal Trainer [Sunny Deo](https://www.puregym.com/personal-trainer/sunny-deo/) to share some of his favourite 30 minute HIIT workouts. We've talked more about the [benefits of HIIT here](https://www.puregym.com/blog/benefits-of-hiit-training-and-workouts/), and shared plenty of [HIIT workouts to try here](https://www.puregym.com/blog/hiit-workouts/). Jump straight to the workouts: - [30 minute HIIT workout with weights](https://www.puregym.com/blog/30-minute-hiit-workouts/#weight-workout) - [30 minute bodyweight HIIT workout](https://www.puregym.com/blog/30-minute-hiit-workouts/#bodyweight) - [30 minute cardio HIIT workout](https://www.puregym.com/blog/30-minute-hiit-workouts/#cardio) #### Are 30 Minute Workouts Effective? Many people believe that a workout has to be at least an hour to be effective, but this isn't true. Any exercise can have physical and psychological benefits, and 30 minutes is more than enough time to get the [health benefits of exercise](https://www.puregym.com/blog/what-are-the-health-benefits-of-exercise/). This is especially true with HIIT workouts. Pairing periods of high intensity exercise with periods of rest or low intensity recovery exercise, HIIT workouts have been shown to have similar improvements to fitness as longer workouts. It's also very effective at burning calories. #### Can I Do 30 Minute HIIT Workouts Every Day? Although HIIT workouts are an effective way to work out, it's not recommended to do HIIT every day. HIIT is a high stress form of exercise and continually placing this stress on the body without rest can take its toll on hormones, mental health, and even joints. We'd recommend doing HIIT on the days you are short on time, but pairing this with longer more steady state forms of cardio (like [jogging](https://www.puregym.com/blog/jogging-for-beginners/)) as well as [strength training](https://www.puregym.com/blog/what-are-strength-training-exercises-and-why-do-them/) and [stretching](https://www.puregym.com/blog/10-of-the-best-stretching-exercises-for-beginners/) for a well rounded routine. Try to include at least one est day each week too -- you can read about the [importance of rest days here](https://www.puregym.com/blog/why-rest-days-are-important/). #### How Many Calories Burnt In 30 Minute HIIT Workout? The number of calories burnt in a 30 minute HIIT workout varies depending on multiple factors including weight, how much time is spent resting, what exercises are being done, and what intensity they are being done at. However, it's estimated a 30 minute HIIT workout can burn 200-500 calories. #### 30 Minute HIIT Workouts To Try Ready to incorporate some HIIT workouts into your weekly routine? Give one (or all) of the below a try. Make sure to start with a short [warm up](https://www.puregym.com/blog/the-ultimate-guide-to-warm-up-exercises/) -- 5 minutes on the treadmill if you're at the gym, or some dynamic exercises like jumping jacks, bodyweight lunges, and skipping if you're at home, will do. End with a short [cool down](https://www.puregym.com/blog/the-beginner-s-guide-to-cool-down-exercises/) and some stretches. ![30 Minute HIIT Workouts To Try](https://www.puregym.com/media/mt2lbi5m/30-minute-hiit-workouts.jpg?quality=80) #### 30 Minute HIIT Workout With Weights This is a full body 30 minute dumbbell HIIT workout that can be done at the gym or at home. While HIIT isn't as effective at building muscle as traditional weight training, strength based HIIT workouts can be a great way to work strength, power and endurance when you're low on time. Perform one set of each exercise immediately after another, then take a 1 minute rest. Repeat this circuit three times. 1. [Dumbbell shoulder press](https://www.puregym.com/exercises/arms-and-shoulders/shoulder-press/dumbbell-shoulder-press/) \- 10 reps - Stand tall with feet shoulder width apart, core engaged, with a dumbbell in front of each shoulder. - Push the dumbbells up towards the ceiling until your arms are fully extended. - Pause before slowly lowering the dumbbells back to your shoulders. 2. [Dumbbell squats](https://www.puregym.com/exercises/legs/quad-exercises/squats/goblet-squat/) \- 15 reps - Stand with feet hip width apart, feet slightly turned out, holding one or two dumbbells in front of your chest. - Brace your core and sink your hips down while simultaneously bending the knees, until your thighs are parallel with the floor. - Pause here before pushing through your heels and straightening your legs to get back to standing. 3. [Bent over row](https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/) \- 12 reps - Holding a dumbbell in each hand, hinge forward at the hips and allow your arms to hang down. - Brace your core and row both dumbbells towards your sides by pulling your elbows back towards the ceiling, stopping when your triceps are parallel with the floor. - Slowly return the dumbbells to the starting position. 4. Floor press - 10 reps - Lie on your back with feet flat on the floor and knees bent, holding a dumbbell in each hand by your chest. - Extend your arms and push the dumbbells towards the ceiling until they are above your chest. - Slowly bend your elbows to bring the dumbbells back, stopping when your triceps touch the floor. 5. [Reverse lunges](https://www.puregym.com/exercises/legs/quad-exercises/lunges/) \- 8 reps each side - Start with feet hip width apart, holding a dumbbell in front of your chest. - Brace your core and take a step back with one leg. - Bend both legs simultaneously, stopping when each knee is at a 90 degree angle. - Pause then push through your foot to straighten the front leg. At the same time, step the back foot forward until you are in the starting position. - Repeat on the other side. #### 30 Minute HIIT Bodyweight Workout This 30 minute cardio HIIT workout can be done at home with no equipment and will improve your cardio fitness and burn calories. Perform all three rounds of each exercise, then move onto the next exercise. Take a 30 second rest between each exercise. 1. [Burpees](https://www.puregym.com/exercises/full-body/burpees/) \- 30 seconds work, 30 seconds rest - Stand tall, feet hip width apart. - Squat down to place your hands on the floor in front of your feet, then jump both feet back into a plank. - Lower your chest to the floor by bending your elbows, then push back up to a plank position. - Jump both feet forward to your hands. - Straighten both legs and swing both arms to jump up off the floor and land standing. 2. High knees - 45 seconds work, 30 seconds rest - Start with feet hip width apart, hands by your side. - Bring one knee up towards your chest as high as you can. - As you place the foot back down, repeat on the other side so there's a moment where both feet are in the air. - Continue to alternate at high speed. 3. Star jumps - 45 seconds work, 15 seconds rest - Start with feet together and arms by your side. - Jump both feet out to the side while lifting both arms up so that your hands meet above your head. - Jump both feet together and bring both arms down. - Continue to repeat at speed. 4. [Mountain climbers](https://www.puregym.com/exercises/full-body/mountain-climbers/) \- 30 seconds work, 30 seconds rest - Begin in a high plank position, hands stacked under shoulders and body in a straight line from head to heels. - Quickly pull one knee towards your chest. - As you return your foot to the floor, repeat on the other side so that both feet are temporarily off the floor at the same time. - Continue to alternate. 5. Jump rope - 45 seconds work, 15 seconds rest - Stand tall with feet together, holding one end of a skipping rope in each hand with the bottom of the rope behind your heels. - Keeping your elbows close to your body, flick your wrists to spin the rope in front of your body. - As the rope moves in front of you, jump off both feet to allow it to pass underneath. - If you don't have a rope, you can perform this movement without. 6. Plank jacks - 30 seconds work, 30 seconds rest - Start in a high plank position, wrists stacked in line with elbows and shoulders and body making a straight line from your head to your feet. - Push through your hands to take more weight and jump both feet out into a V shape, then jump both feet back together. - Continue to alternate. 7. [Squat jumps](https://www.puregym.com/exercises/legs/quad-exercises/squats/squat-jumps/) \- 30 seconds work, 30 seconds rest - Start with feet shoulder width apart, hands by your sides. - Push your hips back and bend at the knees to squat down. At the same time, swing both arms behind you. - Once your thighs are parallel with the floor, swing both arms forward and push off both feet while extending the legs to jump into the air. - As you land, bend your knees to end up in a squat. 8. Side step toe touch - 30 seconds work, 15 seconds rest - Stand tall with feet hip width apart, core engaged. - Step one foot out to the side and bend the knee. - Hinge forward at the hips and touch the toe of your bent leg with the opposite hand. - Push through both legs up to standing and repeat on the other side. #### 30 Minute Cardio HIIT Workout For The Gym This gym based cardio workout combines some steady state cardio with HIIT for a challenging full body workout. 1. Steady jog on treadmill (6/10 effort) – 10 minutes 2. HIIT circuit - 3 rounds of each exercise - Cycling -- 90 seconds steady cycling, 30 seconds as fast as possible - Sled push -- 30 seconds rest, 15 seconds pushing as fast as possible - Sprints -- 30 seconds rest, 15 seconds as fast as possible - Rowing machine -- 30 seconds steady, 45 seconds as fast as possible - Box jumps -- 30 seconds box jumps, 30 seconds rest 3. Stairmaster (8/10 effort) – 10 minutes 4. Cross trainer HIIT - 3 rounds - 90 seconds steady, 45 seconds as fast as possible If you enjoy high intensity, short duration workouts, our [fitness classes](https://www.puregym.com/classes/categories/) are a great option. You can also take your favourite exercises and make them into a HIIT workout, or get more [HIIT workout ideas here](https://www.puregym.com/blog/hiit-workouts/). [All blog posts](https://www.puregym.com/blog/) [Share on Facebook](https://www.facebook.com/sharer/sharer.php?u=https://www.puregym.com/blog/30-minute-hiit-workouts/) [Share on Twitter](https://twitter.com/share?url=https://www.puregym.com/blog/30-minute-hiit-workouts/&text=30%20Minute%20HIIT%20Workouts&via=PureGym) ## Related Articles [![Kettlebell workout](https://www.puregym.com/media/b5jngmdx/ppl-workout-routine.jpg?quality=80)Push Pull LegsIn this guide, we’ll break down how a push pull leg split works, why it’s so popular, how to structure a PPL routine, and how to choose the best workouts for your training level.Read More](https://www.puregym.com/blog/push-pull-legs/) [![Lower Body, Bodyweight Workout](https://www.puregym.com/media/lrzltsbo/lower-body-workout.jpg?quality=80)Lower Body Bodyweight WorkoutsWe asked PureGym PT Chiara Albrizio to explain the key movement patterns to train, the best bodyweight leg exercises, and how to build lower-body workouts without equipment.Read More](https://www.puregym.com/blog/lower-body-bodyweight-workouts/) [![Woman doing a push up](https://www.puregym.com/media/w5glyr52/calisthenics-workouts.jpg?quality=80)Calisthenics Workout GuideIn this guide, we cover everything you need to know about calisthenics training at home, including exercises, a sample routine, and a realistic weekly structure to help you get results.Read More](https://www.puregym.com/blog/calisthenics-workout-guide/) ##### Our Gyms - [Gyms Near Me](https://www.puregym.com/gyms/) - [Student Gym Membership](https://www.puregym.com/landing-page/student-membership/) - [TrainSafe](https://www.puregym.com/landing/trainsafe/) - [Women's Workout Space](https://www.puregym.com/womens-workout-space/) - [Gyms in London](https://www.puregym.com/city/london/) - [Fitness Classes](https://www.puregym.com/classes/categories/) - [Personal trainers](https://www.puregym.com/puregym-experience/personal-training/) - [City Centre Gyms](https://www.puregym.com/city/) - [Corporate Gym Memberships](https://www.puregym.com/corporate-memberships/) - [Gym Membership Deals & Offers](https://www.puregym.com/landing-page/gym-membership-deals-and-offers/) - [PureGym Switzerland](https://www.puregym.swiss/) - [PureGym Denmark](https://www.puregym.dk/) - [PureGym United States](https://www.puregym.com/us/) ##### Get assistance - [Help & Contact](https://www.puregym.com/help-centre/) - [Facebook](https://www.facebook.com/puregym/) - [Instagram](https://www.instagram.com/puregymofficial/?hl=en) - [Linkedin](https://uk.linkedin.com/company/pure-gym) ##### Company - [About us](https://www.puregym.com/about-us/) - [Careers](https://careers.puregym.com/) - [PureGym Corporate](https://corporate.puregym.com/) - [Investor Relations](https://corporate.puregym.com/investor-relations/) - [PureGym App](https://www.puregym.com/app/) - [PureGym Switzerland](https://www.puregym.swiss/) - [PureGym Denmark](https://www.puregym.dk/) - [Pure Fitness](https://www.purefitness.com/) ##### Serious Stuff - [Terms & Conditions](https://www.puregym.com/membership-terms-conditions/) - [Gym Rules](https://www.puregym.com/gym-rules/) - [Privacy](https://www.puregym.com/privacy/) - [Cookies](https://www.puregym.com/cookies/) - [Gym Safety](https://www.puregym.com/landing/safety-and-security/) - [Modern Slavery Statement](https://www.puregym.com/landing-page/modern-slavery-statement/) - [Gender Pay Gap Report 2025](https://www.puregym.com/gender-pay-gap-report-2025/) - [Tax Strategy](https://www.puregym.com/landing-page/tax-strategy/) - [Sitemap](https://www.puregym.com/sitemap/) - [Verify](https://www.puregym.com/favourite/) © Pure Gym LimitedRegistered in England No: 6690189 Reg. Office: Pure Gym Ltd, Town Centre House, Merrion Centre, Leeds LS2 8LY
Readable Markdown	![Woman doing a HIIT workout in her home](https://www.puregym.com/media/slnjapag/30-minute-hiit-workouts-for-home-the-gym_blogheader.jpg?quality=80) #### Are 30 Minute Workouts Effective? Many people believe that a workout has to be at least an hour to be effective, but this isn't true. Any exercise can have physical and psychological benefits, and 30 minutes is more than enough time to get the [health benefits of exercise](https://www.puregym.com/blog/what-are-the-health-benefits-of-exercise/). This is especially true with HIIT workouts. Pairing periods of high intensity exercise with periods of rest or low intensity recovery exercise, HIIT workouts have been shown to have similar improvements to fitness as longer workouts. It's also very effective at burning calories. #### Can I Do 30 Minute HIIT Workouts Every Day? Although HIIT workouts are an effective way to work out, it's not recommended to do HIIT every day. HIIT is a high stress form of exercise and continually placing this stress on the body without rest can take its toll on hormones, mental health, and even joints. We'd recommend doing HIIT on the days you are short on time, but pairing this with longer more steady state forms of cardio (like [jogging](https://www.puregym.com/blog/jogging-for-beginners/)) as well as [strength training](https://www.puregym.com/blog/what-are-strength-training-exercises-and-why-do-them/) and [stretching](https://www.puregym.com/blog/10-of-the-best-stretching-exercises-for-beginners/) for a well rounded routine. Try to include at least one est day each week too -- you can read about the [importance of rest days here](https://www.puregym.com/blog/why-rest-days-are-important/). #### How Many Calories Burnt In 30 Minute HIIT Workout? The number of calories burnt in a 30 minute HIIT workout varies depending on multiple factors including weight, how much time is spent resting, what exercises are being done, and what intensity they are being done at. However, it's estimated a 30 minute HIIT workout can burn 200-500 calories. #### 30 Minute HIIT Workouts To Try Ready to incorporate some HIIT workouts into your weekly routine? Give one (or all) of the below a try. Make sure to start with a short [warm up](https://www.puregym.com/blog/the-ultimate-guide-to-warm-up-exercises/) -- 5 minutes on the treadmill if you're at the gym, or some dynamic exercises like jumping jacks, bodyweight lunges, and skipping if you're at home, will do. End with a short [cool down](https://www.puregym.com/blog/the-beginner-s-guide-to-cool-down-exercises/) and some stretches. ![30 Minute HIIT Workouts To Try](https://www.puregym.com/media/mt2lbi5m/30-minute-hiit-workouts.jpg?quality=80) #### 30 Minute HIIT Workout With Weights This is a full body 30 minute dumbbell HIIT workout that can be done at the gym or at home. While HIIT isn't as effective at building muscle as traditional weight training, strength based HIIT workouts can be a great way to work strength, power and endurance when you're low on time. Perform one set of each exercise immediately after another, then take a 1 minute rest. Repeat this circuit three times. 1. [Dumbbell shoulder press](https://www.puregym.com/exercises/arms-and-shoulders/shoulder-press/dumbbell-shoulder-press/) \- 10 reps - Stand tall with feet shoulder width apart, core engaged, with a dumbbell in front of each shoulder. - Push the dumbbells up towards the ceiling until your arms are fully extended. - Pause before slowly lowering the dumbbells back to your shoulders. 2. [Dumbbell squats](https://www.puregym.com/exercises/legs/quad-exercises/squats/goblet-squat/) \- 15 reps - Stand with feet hip width apart, feet slightly turned out, holding one or two dumbbells in front of your chest. - Brace your core and sink your hips down while simultaneously bending the knees, until your thighs are parallel with the floor. - Pause here before pushing through your heels and straightening your legs to get back to standing. 3. [Bent over row](https://www.puregym.com/exercises/back/rows/dumbbell-bent-over-row/) \- 12 reps - Holding a dumbbell in each hand, hinge forward at the hips and allow your arms to hang down. - Brace your core and row both dumbbells towards your sides by pulling your elbows back towards the ceiling, stopping when your triceps are parallel with the floor. - Slowly return the dumbbells to the starting position. 4. Floor press - 10 reps - Lie on your back with feet flat on the floor and knees bent, holding a dumbbell in each hand by your chest. - Extend your arms and push the dumbbells towards the ceiling until they are above your chest. - Slowly bend your elbows to bring the dumbbells back, stopping when your triceps touch the floor. 5. [Reverse lunges](https://www.puregym.com/exercises/legs/quad-exercises/lunges/) \- 8 reps each side - Start with feet hip width apart, holding a dumbbell in front of your chest. - Brace your core and take a step back with one leg. - Bend both legs simultaneously, stopping when each knee is at a 90 degree angle. - Pause then push through your foot to straighten the front leg. At the same time, step the back foot forward until you are in the starting position. - Repeat on the other side. #### 30 Minute HIIT Bodyweight Workout This 30 minute cardio HIIT workout can be done at home with no equipment and will improve your cardio fitness and burn calories. Perform all three rounds of each exercise, then move onto the next exercise. Take a 30 second rest between each exercise. 1. [Burpees](https://www.puregym.com/exercises/full-body/burpees/) \- 30 seconds work, 30 seconds rest - Stand tall, feet hip width apart. - Squat down to place your hands on the floor in front of your feet, then jump both feet back into a plank. - Lower your chest to the floor by bending your elbows, then push back up to a plank position. - Jump both feet forward to your hands. - Straighten both legs and swing both arms to jump up off the floor and land standing. 2. High knees - 45 seconds work, 30 seconds rest - Start with feet hip width apart, hands by your side. - Bring one knee up towards your chest as high as you can. - As you place the foot back down, repeat on the other side so there's a moment where both feet are in the air. - Continue to alternate at high speed. 3. Star jumps - 45 seconds work, 15 seconds rest - Start with feet together and arms by your side. - Jump both feet out to the side while lifting both arms up so that your hands meet above your head. - Jump both feet together and bring both arms down. - Continue to repeat at speed. 4. [Mountain climbers](https://www.puregym.com/exercises/full-body/mountain-climbers/) \- 30 seconds work, 30 seconds rest - Begin in a high plank position, hands stacked under shoulders and body in a straight line from head to heels. - Quickly pull one knee towards your chest. - As you return your foot to the floor, repeat on the other side so that both feet are temporarily off the floor at the same time. - Continue to alternate. 5. Jump rope - 45 seconds work, 15 seconds rest - Stand tall with feet together, holding one end of a skipping rope in each hand with the bottom of the rope behind your heels. - Keeping your elbows close to your body, flick your wrists to spin the rope in front of your body. - As the rope moves in front of you, jump off both feet to allow it to pass underneath. - If you don't have a rope, you can perform this movement without. 6. Plank jacks - 30 seconds work, 30 seconds rest - Start in a high plank position, wrists stacked in line with elbows and shoulders and body making a straight line from your head to your feet. - Push through your hands to take more weight and jump both feet out into a V shape, then jump both feet back together. - Continue to alternate. 7. [Squat jumps](https://www.puregym.com/exercises/legs/quad-exercises/squats/squat-jumps/) \- 30 seconds work, 30 seconds rest - Start with feet shoulder width apart, hands by your sides. - Push your hips back and bend at the knees to squat down. At the same time, swing both arms behind you. - Once your thighs are parallel with the floor, swing both arms forward and push off both feet while extending the legs to jump into the air. - As you land, bend your knees to end up in a squat. 8. Side step toe touch - 30 seconds work, 15 seconds rest - Stand tall with feet hip width apart, core engaged. - Step one foot out to the side and bend the knee. - Hinge forward at the hips and touch the toe of your bent leg with the opposite hand. - Push through both legs up to standing and repeat on the other side. #### 30 Minute Cardio HIIT Workout For The Gym This gym based cardio workout combines some steady state cardio with HIIT for a challenging full body workout. 1. Steady jog on treadmill (6/10 effort) – 10 minutes 2. HIIT circuit - 3 rounds of each exercise - Cycling -- 90 seconds steady cycling, 30 seconds as fast as possible - Sled push -- 30 seconds rest, 15 seconds pushing as fast as possible - Sprints -- 30 seconds rest, 15 seconds as fast as possible - Rowing machine -- 30 seconds steady, 45 seconds as fast as possible - Box jumps -- 30 seconds box jumps, 30 seconds rest 3. Stairmaster (8/10 effort) – 10 minutes 4. Cross trainer HIIT - 3 rounds - 90 seconds steady, 45 seconds as fast as possible If you enjoy high intensity, short duration workouts, our [fitness classes](https://www.puregym.com/classes/categories/) are a great option. You can also take your favourite exercises and make them into a HIIT workout, or get more [HIIT workout ideas here](https://www.puregym.com/blog/hiit-workouts/). [All blog posts](https://www.puregym.com/blog/)
Shard	58 (laksa)
Root Hash	6638402625913631258
Unparsed URL	com,puregym!www,/blog/30-minute-hiit-workouts/ s443