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30-Minute HIIT Workout (Full Body, No Repeats)

Raise your heart rate, build strength and burn fat at home with this 30-Minute HIIT Workout. 21 high intensity full body exercises are included in this no repeats workout. Challenge your strength and endurance with dumbbells in this conditioning workout.

I personally love the combination of strength training and HIIT for an efficient total body workout.

HIIT exercises (high-intensity interval training) are extremely beneficial for improving cardiovascular health, lowering blood pressure, burning fat and increasing endurance. Strength training exercises are necessary to build muscle, increase bone density, and improve metabolism.

This 30-Minute HIIT Workout combines the two, allowing you to reap the benefits of both training methods.

Bonus: today’s workout is performed in our fan-favorite “no repeats” format, meaning you don’t repeat any of the exercises. The variety will keep you mentally engaged, which is great for the days you need extra motivation.

woman performing an alternating dumbbell row in a full body hiit workout with weights

Get your heart rate up and build strength at home with this efficient full body HIIT workout.

The workout starts with dumbbell strength exercises and progress to HIIT cardio. A complete strength and HIIT workout targeting every muscle group in the body: the lower body (quads, hamstrings, glutes, calves, and thighs), upper body (biceps, triceps, back, shoulders, and chest) and core.

Add full body conditioning workouts like this one to your home workout plan one to two times a week to improve cardiovascular health, increase endurance and build strength.

Workout Equipment:

Medium Set of Dumbbells. I recommend between 5-25 lbs depending on your fitness level. I’m using 12 lb dumbbells in today’s workout. Optional chair or bench.

Workout Instructions:

Follow along with the guided HIIT Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (7 Exercises Per Circuit)
  • Timed Intervals (Circuit 1 is 45 seconds work, 15 seconds rest; Circuit 2 is 40 seconds work, 20 seconds rest; Circuit 3 is 30 seconds work, 30 seconds rest)
  • 1-Minute Break Between Circuits
  • No Repeats
woman performing mountain climbers from an incline with her hands on dumbbells in a full body HIIT workout with weights

Prefer to Watch On YouTube?

youtube icon HIIT Workout

Workout Outline

1. Bulgarian Lunge, R
2. Single Leg Step Up, Bicep Curl, Shoulder Press and Reverse Lunge, R
3. Bulgarian Lunge, L
4. Single Leg Step Up, Bicep Curl, Shoulder Press and Reverse Lunge, L
5. Tricep Dips
6. Decline Plank and Knee Pulls
7. Lateral Shuffle and Burpee

1. Wide/Narrow Jack and Squat Jump
2. Bicep Curl With Isometric Hold
3. Fire Chair
4. Upright Row and Row to Press
5. Frog Jumps
6. Slow Push Ups Into Fast Push Ups
7. Plank and Renegade Row to Squat Thruster

1. Set Down Pick Up Squat Jumps
2. Lunge Jumps
3. Alternating Rows
4. Walking Push Up
5. Lateral Lunge and Burpee
6. Big X Bicycle Crunch
7. 1-Minute “My Call”

8 Best HIIT Exercises

Single Leg Step Up, Bicep Curl, Shoulder Press And Reverse Lunge

Targets: Glutes, quads, hamstrings, biceps, shoulders and core.

woman performing a step up, bicep curl, shoulder press and reverse lunge in a full body HIIT workout

How To Do A Single Leg Step Up, Bicep Curl, Shoulder Press And Reverse Lunge

  1. Begin in a neutral standing position, holding a dumbbell in your right hand at your side.
  2. Step your left leg onto a chair or bench, driving through your left glute to stand tall. Left knee should track over left foot and shoulders and upper body should be stacked over hips throughout the step up.
  3. As you step the left leg onto the chair, perform a single arm bicep curl on the right arm by curling the dumbbell in your right hand up to shoulder right.
  4. As the left foot is stable on the chair, drive your right knee up into a knee drive as you press the dumbbell in your right hand overhead, performing a single arm shoulder press.
  5. Pause for a moment before stepping the right foot back down to the ground as you bring the dumbbell back to shoulder height.
  6. Lower the dumbbell all the way down to your side as the left leg comes down. Immediately step the left leg back into a reverse lunge.

Modification: Decrease the level change by using a platform lower to the ground (ex: the bottom stair of a staircase). If you don’t have access to a chair or bench, perform a front lunge into a reverse lunge.

Tricep Dips

Targets: The lateral and medial heads of your triceps.

woman performing tricep dips in a HIIT workout at home

How To Do Tricep Dips

  1. Grip the edge of a chair or bench, fingertips pointed toward your butt or toes, elbows bent. The farther your feet are away from the chair, the harder this exercise will be. Note, you can also perform tricep dips sitting on the ground with your knees bent at 90 degrees and your hands behind you (fingertips facing your butt).
  2. Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
  3. Press through your palms, using your triceps to push you back up to starting position.

Modification: Walk your feet in so your legs are at a 90-degree bend as you dip.

Lateral Shuffle And Burpee

Targets: Full body with an emphasis on the legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

woman performing a lateral shuffle and burpee in a 30-minute HIIT workout

How To Do A Lateral Shuffle And Burpee

  1. Start in an athletic stance, feet hip-width apart and knees bent.
  2. Perform two large shuffles to the right side of your mat.
  3. On the final shuffle, perform a burpee by jumping your feet back to a plank position, lowering your chest down to the mat.
  4. Push yourself back up into high plank and jump your feet back in. Then jump high, sending the arms overhead.
  5. Immediately repeat the lateral shuffle to the left, repeating this sequence for the timed interval.

Modification: Option to modify the burpee by stepping back, stepping in and standing tall.

Wide/Narrow Jack And Squat Jump

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

woman performing a wide to narrow squat jack and squat jump in a HIIT workout

How To Do A Wide/Narrow Jack and Squat Jump

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
  2. With your chest upright and your core engaged, “jack” your feet out into a wide stance or sumo squat stance (feet are wider than your shoulders).
  3. Land softly before you immediately “jack” your feet into a narrow stance, feet hip-width distance apart.
  4. Then perform a squat jump. Explode off both feet to leave the ground; using power from your legs.
  5. Land softly, then repeat the sequence.

Modification: Option to make this low impact by omitting the jumps. Rather, step in and out then perform an air squat.

Bicep Curl With Isometric Hold

Targets: The biceps brachii (the front of your arms).

Keeping constant tension on the biceps fatigues the bicep muscles to the point of failure (and that’s how true muscle growth happens).

woman performing an isometric hold and single arm bicep curl

How To Do A Bicep Curl With Isometric Hold

  1. Start in a standing position, feet under hips, core engaged, holding a dumbbell in each hand, palms facing out away from the body, dumbbells at hip height.
  2. Keeping elbows locked at your sides, perform a half bicep curl on your left arm, pausing when your elbow is bent at 90 degrees. Hold this half curl position on the left arm.
  3. Then, curl the dumbbell in your right hand up towards your right shoulder, performing a bicep curl on the right arm. Repeat four times.
  4. After performing four bicep curls on the right, switch sides – this time holing the dumbbell in your right hand at 90-degrees and performing four bicep curls on the left side.

Slow Push Up Into Fast Push Up

Targets: Chest, shoulders, triceps, back, abs and core muscles.

woman performing a slow push up into a fast push up in a HIIT workout at home

How To Do A Slow Push Up Into A Fast Push Up

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. In this variation of a push up, you’re going to perform two slow push ups and two fast push ups. Slowly lower your chest down towards the ground on a two-count as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position on a two-count. Repeat.
  5. Then, perform a tempo push up by repeating the steps above but lowering down on a one-count and pushing back up on a one-count.
  6. Repeat this sequence alternating two slow push ups and two fast push ups for the timed interval.

Modification: Substitute incline push-ups by placing your hands on a chair or bench, or drop to your knees for modified push ups.

Lunge Jump

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

woman performing lunge jumps in a 30-minute HIIT workout at home

How To Do Lunge Jumps

  1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
  2. Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
  3. Then, perform a “lunge jump” by exploding up from the split lunge position, bringing both feet together as you stand tall.
  4. This is one rep. Repeat, alternating the foot that jumps back into a reverse lunge position.

Modification: Option to make this low impact by performing alternating reverse lunges.

Big X Bicycle Crunch

Targets: The upper abs and lower abs, as well as the inner thighs (adductors) and outer glutes (abductors).

woman performing a big x bicycle crunch in a HIIT workout

How To Do A Big X Bicycle Crunch

  1. Lie flat on your back and make a “X” shape with your body. Send your arms long overhead, hands wider than shoulder-width apart and legs straight, feet wider than shoulder-width apart.
  2. Perform a full body crunch by engaging your core to pull your knees in to meet your chest as you bring your arms in to hug your body.
  3. At the top of the crunch, perform a bicycle crunch. Pull your right elbow towards your left knee as you extend your right leg long.
  4. With control, repeat on the other side, pulling your left elbow towards your right knee as you extend your left leg long.
  5. Return to center, then reverse the movement, sending your arms and legs long to find the “X” shape again.

Modification: Lying flat on the floor on your back with knees bent and arms at your sides, tap your heels wide, then bring them together and tap them narrow. Or perform the bicycle crunch with knees bent, reducing the range of motion.

30 Minute HIIT Workout FAQs

Are 30-Minute HIIT Workouts Effective?

Yes! HIIT workouts are some of the most effective workouts you can do in a short amount of time. The goal of HIIT is to exert maximum effort during work periods followed by brief rest periods. HIIT burns a significant amount of calories both during the workout and after the workout due to EPOC (excess post-exercise oxygen consumption). HIIT exercises also increase endurance and muscle definition (American Council on Exercise).

Can You Lose Weight With 30 Minutes of HIIT?

HIIT workouts are known for burning calories in a short period of time, which can support weight loss goals. Add HIIT cardio to your strength training routine 1-2 times a week to support your weight loss goals.

Pin This Workout: 30-Minute HIIT (No Repeats)

30 Minute HIIT Workout At Home

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  1. We love working out with you! Holy Bananas we can’t always keep up but we try. Love all the options! You are the best!!!!

  2. YES you can! Yes you can! Loved this workout & plan to use it monthly. Please keep making a few more like this- maybe include one that has some targeted core & posture strengthening intervals?

    Love your workouts & your attitude- it is fun to workout with you, I am out of breath & I can feel it later!

  3. YES you can! Yes you can! Loved this workout & plan to use it monthly. Please keep making a few more like this- maybe include one that has some targeted core & posture strengthening intervals?

    Love your workouts & your attitude- it is fun to workout with you, I am out of breath & I can feel it later!

  4. Love your workouts and have tried a bunch of them now – particularly liked the Pyramid one. It was tough. I have to alternate some of the moves as was only able to borrow 1 DB from my trainer (was attending an outdoor post natal class) – would be great if you could maybe show us some moves to do with 1 DB (unless that is too cheeky). Thanks for these workouts – they are awesome.