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30 Minute HIIT Workout: Maximum Results in Minimal Time

Maximize results in less time with this intense 30 minute HIIT workout to burn calories and improve conditioning.

It’s totally possible to get the benefits of high-intensity interval training – strength, conditioning, stamina, athletic performance – in just 30 minutes. Yes, that even includes the all-important warm-up and cool down, too. (No skipping!)

A 30-minute HIIT workout can be your Goldilocks session. It hits the sweet spot of pushing yourself to your limit while still maintaining proper form and technique (for your body) across each circuit. 

Compare that with 10-15 minute HIIT workouts. These are great primers for busy days, but may not encourage the full physiological boosts of a longer routine, including some key indicators of overall cardiometabolic health. 

On the other hand, a 45-60 minute HIIT sweat session might be better reserved for those at more advanced fitness levels. With these longer sessions, you may find yourself too quickly fatigued or just too tired to workout in the coming days. Consistency beats "hero" sessions.

Dive into this intentionally crafted 30-minute HIIT workout below to get the best of HIIT’s world – long enough to drive results, short enough to keep you engaged. 

30 minutes Minute Duration

Full body Program

~180-300+ calories Calories Burned

6 Different Exercises

Recommended 2x/Week

Contents
  1. 30 Minute HIIT Workout: Example Routine
    1. Warm-up & Cool-Down
    2. Estimated Calories Burned
    3. Recommended Number of workouts
    2.
  2. Muscle Groups Targeted
  3. Equipment Used for 30 Minute HIIT Workout
  4. Coaching Tips & Best Practices
  5. Who This Workout is Best For
  6. Answers to FAQs about 30 Minute HIIT Workout
  7. Concluding words on 30 Minute HIIT Workout

30 Minute HIIT Workout: Example Routine

Format: 40 sec on | 20 sec rest
Circuits: 4 total | Intervals per circuit: 6 exercises
Rest: 60 sec between circuits

Main HIIT Circuit (~30 minutes)

Perform each exercise for 40 seconds, rest for 20 seconds. Complete all 6 exercises, then rest for 60 seconds before starting the next round. Repeat for 4 total circuits.

  1. Burpees (40 sec on, 20 sec rest)
  2. Alternating reverse lunges with knee drive (40 sec on, 20 sec rest)
  3. Push-ups (40 sec on, 20 sec rest)
  4. Plank jacks (40 sec on, 20 sec rest)
  5. Skater hops (40 sec on, 20 sec rest)
  6. High knees (40 sec on, 20 sec rest)

Warm-up & Cool-Down

Warm-Up (~3 minutes)

  • Arm circles and shoulder rolls (30 sec)
  • Jumping jacks (30 sec)
  • Alternating reverse lunges (30 sec)
  • Inchworms (30 sec)
  • Bodyweight squats 30 sec)
  • High knees (30 sec)


Cool Down (~4 minutes)

  • Child’s pose (1 min)
  • Cat-cow stretch (1 min)
  • Seated hamstring stretch (1 min)
  • Hip flexor stretch per side (1 min)

Estimated Calories Burned

  • Women (120-140 lbs.): 180-210 calories
  • Women (150-170 lbs.): 210-240 calories
  • Men (150-170 lbs.): 200-250 calories
  • Men (180-200 lbs.): 250-300 calories

Adding resistance bands, light dumbbells, or an extra circuit can potentially help increase your total caloric expenditure and muscle activation, if you push yourself with each and every circuit according to HIIT's standards.

Tonal Coaches, like Kendall "Woody" Wood, offer deeper suggestions for getting the most out of your 30 minutes without overreaching:

"Important considerations to maintain efficacy, adherence, and productivity with 30-minute sessions are first and foremost, selecting compound exercises that have greater metabolic return on investment than isolation exercises. And two, keeping work intervals longer than rest intervals,"

As always, listen to your body's cues, and build your routine in a way that pushes your current fitness level without feeling impossible. 

Recommended Number of workouts

For beginners or those restarting a fitness routine, aim for (2) 30-minute sessions per week on non-consecutive days. This balance allows for recovery and adaptation. 

"Recovery days are mini-maintenance sessions that allow your muscles and energy systems time to repair," Explains Tonal's Ash Wilking. "Without recovery a breakdown is bound to happen, and no one wants to be stranded from training goals!" 

Intermediate and advanced athletes can progress to 3 weekly 30-minute HIIT sessions if properly hydrated, fueled, and on a consistent recovery and sleep schedule.

Remember, intensity without recovery can backfire. Modifications may be needed based on lifestyle factors other training you participate in across the week. Consistency and proper form for your body and technique matter just as much as effort. HIIT works best when your movement is precise and powerful.

Muscle Groups Targeted

This HIIT workout engages:

Major muscle groups: 

  • Legs
  • Glutes
  • Core
  • Chest
  • Shoulders

Specific muscles: 

  • Quadriceps
  • Hamstrings
  • Gluteus maximus
  • Rectus abdominis
  • Deltoids
  • Triceps

Learn more about how to target large muscle groups via HIIT by exploring Tonal's Power HIIT programs. This time-efficient offering provides Tonal coach-backed sessions with plenty of different variety, from convenient 10-15 minute HIIT workouts to 30-minute high-intensity sessions pushing your mind and body.

This workout targets muscle groups including glutes and legs, chest and arms, and core.

Equipment Used for 30 Minute HIIT Workout

This routine is fully bodyweight-based, using no additional equipment, making it accessible anywhere.

To increase challenge and progression, consider incorporating the following into the routine:

  • Resistance bands (for added load during reverse lunges, skater hops, and high knees)
  • Light dumbbells (1-10 lbs, for added load during burpees and reverse lunges)
  • Medicine ball (for power-based load during burpees, skater hops, and high knees)

Coaching Tips & Best Practices

While it’s important to push yourself to appropriate intensities to achieve the desired outcome, having the body awareness to know when rest is needed is important. Before pulling off the gas completely, tap into controlled breathing techniques to slow down your heart rate in the midst of hard efforts.
Coach Kendall "Woody" Wood

Who This Workout is Most Effective For

This 30 minute HIIT workout is ideal for individuals who:

  • Have a moderate fitness foundation and can maintain 80–90% of their max heart rate safely for short bursts.
  • Want efficient conditioning workouts without committing to long gym sessions.
  • Need time-flexible workouts that help you stay active and work toward your fitness goals.

This routine is particularly effective if you’re busy balancing work, family, and healthy recovery, helping you build strength and stamina without crashing out.

Answers to FAQs about 30 Minute HIIT Workout


A 30-minute HIIT workout can be a time-efficient way to get your heart rate elevated and engage multiple muscle groups in a shorter window, burn calories, and improve conditioning and stamina. Because the intervals are so intentionally time-focused, many people find they can get meaningful work done without needing a long session.

For these results to compound over time consistently, you should commit to working near 80-90% of your max heart rate during all intervals.

Technical yes, but with caveats. Think of it as a specific style of cardio rather than a totally separate category.

HIIT falls under the broader umbrella of cardio aerobic training because it gets you to move at a pace that elevates your heart rate. The difference is in the structure: instead of steady effort (often called steady-state cardio), HIIT alternates short bursts of higher intensity with brief recovery periods. This mix can challenge both endurance and full-body coordination.

As Coach Ash elaborates, "Aerobic capacity is another way of explaining how well our body delivers and uses oxygen during exercise. HIIT training can help boost it by challenging our heart and lungs pumping power, fueling our muscles to work more efficiently and clear fatigue."


HIIT and running each offer different benefits, and neither is universally “better.” HIIT focuses on brief, higher-effort intervals, while running offers rhythmic, steady-pace movement that can feel meditative, or can be done in sprints mirroring the time-efficiency inherent to HIIT. In fact, you can turn running into a HIIT-style workout itself via sprint intervals.

The right choice depends on what you enjoy and what fits your schedule. Many people mix the two to keep training diverse and to support everyday movement in different ways.

Many athletes – including Tonal coaches – also are fans of both, using HIIT and running on different days to support their overall health and wellness.


Calorie burn varies widely from person to person, depending on effort, body size, movement selection, and how familiar you are with HIIT. A 30-minute session can help increase calorie expenditure, but there’s no single number that applies universally to everyone.

It’s more helpful to focus on working at an intensity that feels challenging yet sustainable, where you finish an interval feeling winded but still in control.

Concluding words on 30 Minute HIIT Workout

Just a 30 minute HIIT workout can deliver solid results without monopolizing your day. Many of Tonal’s own HIIT workout programs look to support your fitness journey while respecting your limited time, helping you work hard in shorter sessions for greater conditioning.

Whether you only have time for a quick 10-minute HIIT workout, prefer a steady 15-minute HIIT workout, or want to push through a 45 or 60 minute HIIT blitz, consistency is what counts most.

The key is showing up, giving it your all, and celebrating every drop of progress along the way.

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