If you like variety in your workout routine, this NO REPEATS 30-Minute HIIT Workout is for you. A high-intensity strength training workout with weights. Grab your dumbbells and get ready to sweat through 21 full body exercises.
HIIT (high-intensity interval training) is all about efficiency. You exert maximum effort during work periods followed by brief rest periods (so it’s an intense workout). HIIT workouts quickly raise your heart rate and are great for calorie burn, both during and after the HIIT routine.
What Does This 30 Minute HIIT Workout Target?
This is an intense, full body HIIT workout with weights that targets every major muscle group in the body. This workout includes compound exercises that will challenge your strength and cardiovascular endurance.
Are Full Body HIIT Workouts Effective?
YES. They’re some of the most effective workouts you can do in a short amount of time. Efficiency is one of the major benefits of HIIT training – HIIT circuits are effective for fat loss and conditioning. HIIT exercises also increase endurance and muscle definition (American Council on Exercise).
What Are The Benefits Of A No Repeats HIIT Workout?
A “no repeats” workout means you don’t repeat the exercises like you normally do in circuit workouts. I prefer to include compound exercises in these types of workouts — compound movements work multiple muscle groups at once so you’ll still get good reps in, even if it doesn’t seem that way while you’re doing the workout! A “no repeats” format will keep your body (and your brain) engaged the entire time.
30-Minute HIIT Workout (No Repeats)
Bust through fitness plateaus with this boredom-busting HIIT workout. This fast-paced, fat burning workout consists of 21 different full body exercises.
The workouts starts with dumbbell strength training and progresses to HIIT cardio. It’s 30 minutes of fire!
As always, you can scale this workout to a more moderate intensity by taking low-impact modifications offered in the workout video.
A medium-to-heavy set of dumbbells and an optional chair or bench.
Shop My Dumbbells
I’m using 12 lb dumbbells in this full body workout.
Single Leg Step Up, Bicep Curl, Shoulder Press And Reverse Lunge
Targets: Glutes, butt, quads, hamstrings, biceps, shoulders and core.
Choose a a chair or bench that will allow you to perform the step up while tracking your knee on top of your foot throughout the step-up portion of the exercise.
How To Do A Single Leg Step Up, Bicep Curl, Shoulder Press And Reverse Lunge
Begin in a neutral standing position, holding a dumbbell in your right hand at your side.
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.
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.
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.
Pause for a moment before stepping the right foot back down to the ground as you bring the dumbbell back to shoulder height.
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.
Repeat this compound movement.
Modification: Decrease the level change 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.
Targets: The triceps (back of the arm).
How To Do Tricep Dips
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).
Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
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.
How To Do A Lateral Shuffle And Burpee
Start in an athletic stance, feet hip-width apart and knees bent.
Perform two large shuffles to the right side of your mat.
On the final shuffle, perform a burpee by jumping your feet back to a plank position, lowering your chest down to the mat.
Push yourself back up and jump your feet back in, jumping high with arms overhead.
Immediately repeat the lateral shuffle on the left, repeating this sequence for the timed interval.
Modification: Option to modify the burpee by stepping back, stepping in and standing tall.
Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
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).
Land softly before you immediately “jack” your feet into a narrow stance, feet hip-width distance apart.
Then perform a squat jump. Explode off both feet to leave the ground; using power from your legs.
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 (the front of the arm).
Keeping constant tension on the biceps fatigues the bicep muscles to the point of failure (and that’s how true muscle growth happens).
How To Do A Bicep Curl with Isometric Hold
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.
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.
Then, curl the dumbbell in your right hand up towards your right shoulder, performing a bicep curl on the right arm. Repeat four times.
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.
How To Do A Slow Push Up Into A Fast Push Up
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.
Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
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).
Once at the bottom of your push up, exhale as you push back up into high plank position on a two-count. Repeat.
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.
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.
Targets: Legs, glutes, quads, hips, hamstrings, calves and core.
How To Do Lunge Jumps
Start standing feet hip-distance apart, slight bend in your knees and core engaged.
Jump your right foot back into a reverse lunge, aiming for 90-degree angles in each knee.
Then, perform a “lunge jump” by exploding up from the split lunge position, bringing both feet together as you stand tall.
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 step back reverse lunges.
Big X Bicycle Crunch
Targets: The upper abs and lower abs, as well as the inner thighs (adductors) and outer glutes (abductors).
How To Do A Big X Bicycle Crunch
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.
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.
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.
With control, repeat on the other side, pulling your left elbow towards your right knee as you extend your left leg long.
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.
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