30-Minute HIIT Workout For Building Muscle & Burning Fat
Some of my best workouts have taken less than 30 minutes.
As I’ve developed along my fitness journey, I’ve begun to realize that time is not NEARLY as important of a factor as the intention behind the workout, execution, and energy expended.
Our mission at Streamlined Strength is all about efficiency and getting the most out of your workouts.
Factors such as time, proper equipment, and overly specific training routines can overcomplicate things.
Train smart but don’t overthink the process.
It doesn’t always have to be pretty.
If you’ve found yourself crunched for time, our advice is “Get in, work up a sweat, and get out”.
The regimen I laid out involves weights, BUT you can work around it.
30-Minute HIIT Workout Preview
The HIIT workout consists of a balance of upper, lower, and abdominal exercises.
The workout focuses on hitting all major muscle groups by mixing a push-pull split with compound exercises. Abs and legs are implemented throughout the workout.
The routine is intended for building muscle and burning fat while keeping a constantly elevated heart rate—don’t worry, you won’t be gasping for air.
That said, it wouldn’t be a HIIT workout without the high intensity aspect, so be aware of your rest time and don’t take too much time between supersets.
The exercises target the most prominent muscle groups while complimenting each other in efficiency.
Feel free to sub out exercises or spend more time on certain blocks, this is just a general outline with recommendations.
Let’s get started.
Quick dynamic warm-up
Upper: focus on shoulder mobility and scapular rotation
E.g. arm circles, hang stretch, etc.
Lower: Get your glutes, quads, hamstrings, and hip flexors warm (especially if you have tight hips).
We want to be efficient but intentional. Going into the routine cold can be a recipe for injury.
Full Body 30-Minute HIIT Workout
Block 1
Chest & Back (3 sets)
Chest: Bench x 8+ reps
Lower: Squat x 10+ reps
Back: Row x 12+ reps
Superset x3 and rest for 30 seconds
Block 2
Biceps & Triceps (3 sets)
Biceps: Curls x 10+ reps
Lower: Stiff leg deadlifts (DB or barbell) x 6+ reps
Triceps: Skull crushers x 10+ reps
Superset x3 and rest for 30 seconds
Block 3
Hydrid (3 sets)
Compound Push: Dips x 8+ reps
Lower: Hip thrust or glute bridge x 10+ reps
Compound Pull: Neutral grip chin-ups x 6+ reps
Abs: Knee tucks x 20+ reps
Superset x4 and rest for 30 seconds
Block 4 - Final Block
Burnout (2 sets)
Shoulder: Overhead/Arnold press x (AMRAP) Max reps
Lower: Alternating lunge x (AMRAP) Max reps
Abs: Side Twists x 20+
Superset x3 and rest for 1 minute
Post HIIT Workout
Static stretching/rollout
Hydration
High protein meal
No Gym? No Problem!
Gyms are overrated. Getting an effective workout in doesn't require fancy machines, in fact it doesn't need to require any weights or equipment at all.
Free-weights, in my opinion, are the best way to build size and strength... BUT calisthenics and bodyweight exercises are an awesome and FREE alternatives to weight training—especially if you're in a pinch.
Bodyweight exercises are also perfect for HIIT training. The combination of high repetitions and high intensity can yield incredible results when done consistently.
Push-ups, squats, and running are 3 of the most basic and effective movements anyone can do, and all you need is the ground.
Final Thoughts
We realize if you take your foot off the gas, this workout will take longer than 30 minutes.
It’s difficult to remove an exercise if you intend to complete a full-body workout.
If you want to shorten the workout, lose a block or a couple of exercises.
Working out is subjective, everyone has different styles and goals.
The most important part of fitness is the consistency aspect.
If you’re not enjoying what you’re doing, or it’s not fitting your schedule, it’s difficult to stay consistent.
And we all want results right?
So stay consistent, be cognizant of your diet, and remember it doesn’t always have to be pretty.
Get in, work up a sweat, and get out.
To learn more about training more efficiently, check out my 10 tips to streamline strength and Mike Mentzer's 3-Day Split.
And for all my athletes out there, check out my hybrid athlete training program.