Full Body 30 Minute At Home HIIT Workout

It’s the time of year again where fitness motivation increases and sweaty cardio workouts start to sound really appealing. There’s something about warmer air that makes me want to sweat no matter what workout I choose. Since summer also marks the beginning of training for fall races, indoor cross training suddenly becomes even more important.

In order to stay in peak shape for running and feel confident in summer outfits, I love finding really intense cardio workouts for cross training days. My absolute favorite summer cross training option is always some sort of at home HIIT workout.

HIIT stands for high intensity interval training.

HIIT workouts are incredibly effective at burning calories and improving fitness because they incorporate short blasts of really high intensity intervals. These interval workouts drastically increase your heart rate in a short amount of time, making them incredibly effective.

HIIT workouts are a great addition to any training plan, especially for long distance runners. Since distance running involves a relatively high heart rate for long periods of time, HIIT workouts are a great contrast. The intervals within HIIT workouts drastically increase your heart rate in short spurts, strengthening your heart as it fluctuates between rest and intense activity.

Related: 4 Week Full Body Workout Plan

Below I am sharing one of my favorite cross training cardio workouts. This at home HIIT workout consists entirely of bodyweight exercises, making it ideal for a living room workout with no equipment. This HIIT workout is a great option for runners who are hoping to increase their running fitness even on their cross training days.

These cardio exercises will help you work up a sweat inside in the air conditioning, preparing your body for summer and helping you get in your best shape yet. Become a better runner or just increase your fitness with this HIIT workout you can do at home.

In total, this HIIT workout takes 30 minutes: 20 minutes of activity, 10 minutes of rest.

Each of the exercises fall into one of two categories: cardio or strengthening. The cardio exercises require a great deal of bodyweight movement and increase your heart rate much quicker than isometric strengthening exercises. These exercises alternate throughout the workout to provide variety for your body and allow you time to rest. This HIIT workout targets the full body, strengthening muscles in your legs, arms, core, hips, and glutes.

Each cardio exercise should be completed as many times as possible in 60 seconds, followed by 30 seconds of complete rest. Each strengthening exercise should be completed as many times as possible for 75 seconds, followed by 15 seconds of complete rest.

When it’s all put together, this full body HIIT workout will look as follows.

30 Minute At Home HIIT Workout

                         

• Cross Kicks – 75 seconds
• Rest – 15 Seconds
• Butt Kicks – 60 Seconds
• Rest – 30 Seconds
• Single Leg Squats – 75 Seconds
• Rest – 15 Seconds
• Jumping Jacks – 60 Seconds
• Rest – 30 Seconds
• Shoulder Tap Pushups – 75 Seconds
• Rest – 15 Seconds
• Skaters – 60 Seconds
• Rest – 30 Seconds
• Superman – 75 Seconds
• Rest – 15 Seconds
• Jump Lunges – 60 Seconds
• Rest – 30 Seconds
• Side Plank with Leg Lifts – 75 Seconds (35 seconds per side)
• Rest – 15 Seconds
• Mountain Climbers – 60 Seconds
• Rest – 30 Seconds
• Bridge Lifts – 75 Seconds
• Rest – 15 Seconds
• Burpees – 60 Seconds
• Rest – 30 Seconds
• Legs Down + Hip Lift – 75 Seconds
• Rest – 15 Seconds
• Jump Squats – 60 Seconds
• Rest – 30 Seconds
• Toe Touches – 75 Seconds
• Rest – 15 Seconds
• High Knees – 60 Seconds
• Rest – 30 Seconds
• Russian Twists – 75 Seconds
• Rest – 15 Seconds
• Box/Chair Jumps – 60 Seconds
• Rest – 30 Seconds
• Diamond Pushups – 75 Seconds
• Rest – 15 Seconds
• Tuck Jumps – 60 Seconds
• Rest – 30 Seconds

HIIT Exercises:  Explanation and Pictures

Cross Kicks

Standing straight, kick one foot up as high as possible while keeping your leg straight. Touch your toes with the opposite hand and drop your foot back down to the floor. Repeat with the opposite leg and hand.

Butt Kicks

Jog in place while kicking your heels as high as possible, attempting to touch them to you butt one at a time. Land lightly on your feet with each step.

Single Leg Squats

Extend your hands straight out to your sides, forming a 90 degree angle with your body. Lift one foot off the ground, so you are balancing on only one leg. Using your quadriceps and glutes, squat down with your grounded leg. Push your hips and glutes out behind you and bend at the knee, using your arms to assist with balance. Return to standing and switch legs.

Jumping Jacks

Begin by standing straight, with your arms at your sides. In one movement (jumping), bring both hands overhead and both legs out to about shoulder width distance. Your body should now form an X. In one movement (jumping), now bring your arms back down to your sides and your feet back together simultaneously.

Shoulder Tap Pushups

Form a plank with your body, keeping your arms about shoulder width distance apart. Bend at your elbows to lower your upper body closer to the floor, and then straighten to raise back up to plank position. Shifting your balance to your left hand, raise the right hand from the floor to touch your left shoulder. Return your right hand to the floor. Complete another pushup. Upon return to plank position, complete a shoulder tap using your left hand.

Skaters

Crossing your left leg behind your right, bend down and extend the left foot out to the side until your right hand touches the floor. In one motion, jump to the left and cross your right leg behind the left, bending down until your left hand touches the floor. Continue alternating sides.

Superman

Begin by lying face down on the floor, with your arms extended straight above your head. In one motion, lift your arms and legs up from the floor, keeping all limbs straight. Return to the floor, then repeat.

Jump Lunges

Plant your right foot on the floor in front of your body and lower your left knee towards the ground in a lunge position. In one movement, jump into the air and switch legs, lowering down into lunge position. Your left foot should now be planted in front of your body, with your right knee lowered towards the floor. Repeat.

Side Plank with Leg Lifts

Position your body on it’s side, with your feet stacked and one elbow on the floor. Raise your hips and legs from the floor, forming a diagonal line from head to toe. While balancing on your elbow and bottom foot, raise the top leg straight in the air as high as you can. Lower it back down to rest on top of your grounded foot. Repeat.

Mountain Climbers

Begin in plank position with both arms extended down to the floor, about shoulder width distance apart. While maintaining a flat back, bring one knee up towards your chest at a time, as if you were running.

Bridge Lifts

Lie flat on your back with your hands down at your sides. Move your feet up towards your glutes, bending your knees so you can place the bottom of both feet on the floor. Lift your hips off the floor so they form a straight line from your knees to shoulders. Lower your hips back down to the floor and repeat.

Burpees

Begin in standing position. Drop your hands to the floor and kick your back feet out in one simultaneous motion, landing in plank position. Complete one pushup. In another single motion, jump up so both of your feet land under your hips. Finish by jumping straight into the air, raising both hands above your head. Repeat.

Legs Down + Hip Lift

Lie flat on your back, with your arms at your sides and legs stretched straight out. Raise both feet at one time, until your legs form a 90 degree angle with your upper body. Lift your hips off the floor one time, and then lower your legs back down to the floor. Repeat.

Jump Squats

Begin by standing straight. Extend both arms directly out in front of you, and lower into a squat by pressing your glutes and hips backwards while bending at the knees. Jump up by bringing both hands down to your sides and extending your body straight. Land back in a squat position. Repeat.

Toe Touches

Lie flat on your back with your legs extended straight above you, forming a 90 degree angle with your upper body. Reach your hands up towards your toes, lifting your upper back from the floor. Lower back down to the floor and repeat.

High Knees

Begin by standing straight. Run in place, bringing your knees up even higher than usual, attempting to touch your chest each time.

Russian Twists

While seated on the floor with your knees bent, lift both feet off the floor and lean back slightly. Use your core to rotate your upper body from side to side, touching both hands down on each side while balancing in position.

Box/Chair Jumps

Place a box or sturdy chair about one foot in front of you. In one motion, bend your knees and jump from the floor to the chair, landing on both feet at once. Jump backwards to land back down on the floor. Repeat.

Diamond Pushups

Begin in plank position, with both arms extended straight down to the floor. Move your hands towards one another, touching the tops of your pointer fingers and extending your thumbs out to touch. Your pointer finger and thumbs should form a diamond. Complete a pushup while your hands remain in this position.

Tuck Jumps

Standing straight, bend your knees and jump. Bring your knees up as high as possible while in the air, tucking them almost in towards your chest. Land your feet back on the floor in standing position. Repeat.

Feel free to adjust the length of intervals and rest periods in this HIIT workout to suit your fitness level. Completing cardio exercises like these really does wonders to strengthen your entire body, which lowers your risk of injury on the run.

This at home HIIT workout is a great option for runners or athletes looking to fit in a challenging cardio session in just 30 minutes at home. Summer is a great time to get stronger and build some fitness!

Check out more at home workouts:

• The Ultimate Runner’s Strength Workout
• 20 Minute Bodyweight Leg Workout
• 15 Minute Workout You Can Do Anywhere
• The Complete Core Workout
• 15 Minute Dumbbell Workout
• Full Body Toning Kettlebell Workout