It was about time this 30 minute HIIT workout you can do at home got a bit of a refresh. When I last shared a version of this high-intensity interval training session on the blog, I was pretty new to online classes. Since then though, my set-up has improved and I’ve refined the classes I offer to suit women who want a great workout, have a lack of time and want the best results.
Each week, no matter your fitness level, you can catch us online for:
- HIIT & Core: a 30 minute full-body workout that’ll have you hit your max heart rate, with shorter recoveries
- Strength: 30 minute progressive strength training session packed with full body exercises, using whatever equipment you have like kettlebells, dumbbells, barbells or items from you house
- HardCore: 30 minute of different exercises, all with a core focus, no equipment needed
All of these workouts can be done from the comfort of your living room; no gym membership required.
Way back in 2012 when I started this blog, one of the main drivers of its success were the exercises and workouts (which I called drill packs) that I shared. At the time, I was heavily influenced by my role as a Nike UK NTC (Nike Training Club) Instructor and that’s probably where my love of HIIT workouts, especially HIIT workouts you can do at home, came from.
They had the live in-store classes as well as the app, which I used myself for training and inspiration. The workouts were great – I think I’ve even shared a couple here on the blog – including this core workout with Serena Williams. So I’ve always been heavily influenced and inspired by that period of time as well as the years I spent delivering in boutique studios in London.
What is Metabolic Conditioning?
Until around 2021, the HIIT class I delivered was called MetCon. MetCon is short for Metabolic Conditioning and used to be a class I taught weekly at GymBox. Essentially MetCon and HIIT are the same thing – full body workouts designed to push your limits with short periods of rest.
Metabolic conditioning workouts, or HIIT, help you to build strength, endurance and to tone up. One of the main benefits of HIIT workouts is that after your workout, your metabolism is elevated as it is trying to return to homeostasis. This means that during this time the body burns additional calories.
30-Minute HIIT Workout
Although I’ve been delivering live online workouts, I realise that this doesn’t suit everyone.
We’re now juggling hybrid working – sometimes at home, sometimes in the office – with other priorities. All while some people prefer working at times when I don’t teach – like really early mornings.
So I’ve been trying to record some of my sessions so I could share them with a wider audience, create some content for the blog and use it as a kinda showreel in the future. You can check out the 7 Day Home Workout Plan I created too which features all the various workouts I deliver including kettlebells and a lower body class.
The content on my blog is free, but if you enjoy the session, please do consider “buying me a coffee” via ko-fi. If you follow me on ko-fi, you can also keep up to date with my online fitness offering, live class timetable and more.
Make sure you have cleared an appropriate space to workout in. You don’t need any equipment but if you have a mat, you will be more comfortable. The mat I use can be found here – it’s perfect for all forms of workout and yoga.
Have some water to hand and a towel if you’re the sweaty type!
30-minute HIIT Cardio Workout Video:
Join us for a high intensity cardio bodyweight workout.
Through 3 rounds of work, you’ll max out your heart rate with star jumps, fast feet and jump squats. There’s also a dedicated core round to work your abs and get a full body workout – at home!
No equipment needed for this HIIT session and it’s suitable for all no matter your experience level (work at your own pace, hit ⏸️ pause when you need to!)
Give the entire workout a try and let me know what you think!
WARM UP
“Let’s get warmed up. We’ll keep it simple: five push-ups, ten sit-ups, and 15 bodyweight squats, three rounds. Every round, add a little more hustle”
ROUND ONE – HIIT
“So our first round’s gonna be a HIIT round. We’ve got six moves. 40 seconds of work, 20 seconds recovery, we’re just doing it once.”
- 2 hops & a lunge
- Star jumps
- Mountain climbers
- Toe taps
- Jump squat to low step back
- Fast feet
ROUND TWO – TABATA
This round lasts for four minutes, consisting of eight intervals, each lasting 20 seconds, with 10 seconds of rest in between.
During the 20-second work intervals, you perform the exercises (alternating between the two) at maximum effort, aiming to elevate your heart rate and push your limits. The short rest periods help you recover slightly before the next intense interval.
- Alternating side lunges
- Cardio plank
ROUND THREE – CORE
The final round of HIIT exercises are all core focused. Five different core moves, working for 40 seconds, with a shorter recovery of 10 seconds.
- Toe touches
- Leg sliders
- Russian twists
- Plank
- Thrusters to bear hold + row
COOL DOWN
We finish off our entire circuit with a quick cool down including moves like childs pose, down dog and stretches for various muscle groups. A cool down is the start of your recovery process and is a great way to reduce muscle soreness.
How Many HIIT Workouts Should You Do A Week?
When it comes to working out, the message from the Government is to aim to be physically active every day. This doesn’t of course mean to do HIIT workouts every. single. day. Your body needs rest and time to recover.
If you need to move though, try to vary your workout routine with activities like walking or yoga – on demand fitness apps like FIIT can be great resources to find programmes and classes to fit into your own training plan. Steady-state exercises come with their own benefits especially for your base cardiovascular fitness.
How Much HIIT Per Day?
HIIT workouts are a higher intensity than other types of workouts, and typically have short recovery periods. They’re perfect if you don’t have much time and can get the many benefits for your overall health with something as short as this 10 minute workout.
I’d personally recommend no more than 30 minutes of HIIT training at a time. Being short and sweet means they can also be a lot of fun! For women over 35, I’d aim for up to 2 total-body HIIT workouts each week, if you enjoy them. They can easily be added on after the strength section of another workout.
Want More HIIT Workout Inspiration?
- 30 Minute Boxing Inspired Workout
- 30 Minute Tabata Workouts
- Quick & SIMPELLE Workout #1
- 12 Minute SIMPELLE Workout
- Core Power Workout
- Plyometric Lower Body Workout
- [Video] 30 Minute No Equipment Core Workout
Come Workout Online?
Don’t forget you can join us in the kisE studio every week for live classes. Check out the full schedule of classes here and if you have any questions, please just get in touch.
Were you already a fan of HIIT home workouts?
Elle
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.
Your HIIT Program Moves
Here are some how to’s for some of the most common full-body exercises and more that’ll you’ll find in a HIIT workout plan.
How To Do Reverse Lunges
Start standing with your feet hip width apart. Keeping your shoulders relaxed and away from your ears, opening your chest and focusing straight ahead.
Take a step backward on your left leg, keeping both toes pointing forward. Bend your knees, and drop your hips down towards the ground; your front (right) thigh should be parallel to the ground whilst your back knee is off the ground both at about a 90 degree angle.
Ensure that your front knee is directly above your ankle with both knees tracking forward. Keeping the weight in your heels, push through your back leg to return to the starting position then switch sides.
See also:
- More on lunges, including alternating side lunges
- Nail your high plank position
![[Video] 30 minute No Equipment Core Workout](https://www.keepitsimpelle.com/wp-content/uploads/2020/04/YouTube-Covers.png)
Hiit is the great way to engage and strengthen the body. Love the way you made the moves clear! Thanks
And Thanks for the feedback Christine! Hopefully catch you in class soon 🙂