30 Minute At-Home HIIT Workout

This 30 minute at-home HIIT workout will get your heart rate up while strengthening your upper body, lower body, and core – all using just your bodyweight.

30 minute at-home hiit workout | www.nourishmovelove.com

If I only have 20-30 minutes to sneak in a workout, there’s no question I’m doing a total body HIIT circuit workout. It’s the most effective way to maximize your total body burn in minimal time. And it combines strength training with plyometric-based cardio to accelerate calorie burn.

This workout consists of five, effective strength and cardio moves repeated for a series of six, intense intervals. From down dog push-ups and squat bounds to plank jacks, each exercise engages multiple muscles groups.

I personally love the repetition of the five exercises; not only do you master each move, but the number of repetitions completed per exercise after six rounds is sure to leave you feeling the burn during and well after the workout.

And to make sure you’re well fueled before and after this 30 minute at-home HIIT workout, I’ve teamed up with Vital Proteins. See below for my favorite ways to incorporate Vital Proteins pasture-raised proteins into my pre-and-post workout nutrition. 

The best part about this workout, you can repeat it weekly, striving to increase your number of repetitions with each timed interval. The workout never gets easier, but you get stronger.

Need a little extra motivation to do this workout? Join me via facebook live this thursday, september 29th at 6am, I’ll be doing this very workout right along side you! 

The Workout: 30 Minute At-Home HIIT Workout

This workout consists of 5 exercises. Perform each exercise consecutively for 45 seconds, then take a 45 second break. Next round, perform each exercise consecutively for 40 seconds, then take a 40 second break. Continue to repeat this 5-exercise circuit decreasing the amount of time by 5 seconds each set, {45, 40, 35, 30, 25, 20} until you work your way down to 20 seconds per exercise. 

Therefore, you’ll complete this 5-exercise circuit for a total of 6 sets, decreasing work time with each set. This workout can be done entirely with just your bodyweight, no equipment needed so you can do it anytime, anywhere.

  1. Down Dog + Push Up
  2. Kneeling Step Ups
  3. Bound + 3 Hops Back
  4. Plank Drop + Jack
  5. Lateral Lunge Jacks

see video above for complete workout and proper exercise form. 

down dog + push up

down dog + push up

kneeling step ups

kneeling step ups

bound + 3 hops back

bound + 3 hops back

plank drop + jack

plank drop + jack

lateral lunge jacks

lateral lunge jacks

Vital Proteins Workout Fuel 

If you’ve been following me for any amount of time you know that I strongly believe in whole-food based nutrition {aka eating real food}. So when I was struggling with stress fractures a year ago, dietitian Stacie from The Real Food Dieitians recommended I incorporate Vital Proteins Collagen Peptides into my diet as it’s great for supporting healthy bones and joints.

Naturally, I trusted Stacie, but after doing a little research on my own and finding out that collagen is the most abundant protein in the body and the basic building block of bones, joints, skin, hair, and nails, I decided to give Vital Proteins Collagen Peptides a try. 

And to say I’ve been in love ever since is an understatement. In fact, you may have seen my recent segments on Twin Cities Live where I shared my supercharged morning routine collagen detox water and superfood coffee, as well as, how I keep vital proteins collagen beauty greens in my purse for snacks on the go.

collagen detox water

Vital Proteins’ Collagen Supplements are sourced from pasture raised bovine hides from Brazil to ensure a natural, high quality, and sustainable source of this ancient nutritional powerhouse. The cattle graze on lush grasslands in Brazil and are not given hormones, steroids, or antibiotics. 

But don’t worry, the collagen peptides are completely unflavored and it’s doesn’t smell anything like cow or beef; I proved it to Elizabeth on live television.

Twin Cities Live Collagen Segment

For more ways I on how I include Vital Proteins’ Collagen Supplements into my diet see my 4-ingredient collagen chocolate mousse and chocolate + berry skinny yogurt parfait recipes. And I love adding Vital Proteins’ Collagen Supplements to my daily green smoothies.

vital proteins

But Vital Proteins’ Supplements aren’t limited to collagen, get their full list of products below:

this workout is a sponsored post in partnership with vital proteins and does include affiliate links. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

30 Minute HIIT Workout

This workout consists of 5 exercises. Perform each exercise consecutively for 45 seconds, then take a 45 second break. Next round, perform each exercise consecutively for 40 seconds, then take a 40 second break. Continue to repeat this 5-exercise circuit decreasing the amount of time by 5 seconds each set, {45, 40, 35, 30, 25, 20} until you work your way down to 20 seconds per exercise. 

Therefore, you’ll complete this 5-exercise circuit for a total of 6 sets. 

  1. Down Dog + Push Up
  2. Kneeling Step Ups
  3. Bound + 3 Hops Back
  4. Plank Drop + Jack
  5. Lateral Lunge Jacks

Are you currently adding collagen to your diet? if so, what’s your favorite way to incorporate it? tell me in the comments below! 

Pin this 30 Minute At-Home HIIT Workout

30 minute at-home hiit workout | www.nourishmovelove.com

no comments