{"id":44421,"date":"2023-09-18T03:00:00","date_gmt":"2023-09-18T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/30-min-hiit-fullbody-workout\/"},"modified":"2025-05-16T12:11:18","modified_gmt":"2025-05-16T10:11:18","slug":"30-min-hiit-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-hiit-fullbody-workout\/","title":{"rendered":"Workout of the week: 30-min HIIT full-body workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ HIIT full-body workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym mat &amp; dips bar<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The intense nature of&nbsp;<strong>HIIT (High-Intensity Interval Training)&nbsp;<\/strong>workouts makes them highly effective. It&nbsp;<strong>combines<\/strong>&nbsp;<strong>short bursts of intense activity with short periods of rest<\/strong>. It often involves a&nbsp;<strong>combination of cardio and strength training,&nbsp;<\/strong>making it a dream type of exercise for anyone wanting to<strong>&nbsp;boost cardio and muscular endurance, as well as lose weight.&nbsp;<\/strong><\/p>\n\n\n\n<p>This&nbsp;<strong>HIIT full-body workout session&nbsp;<\/strong>is a great way to reap the benefits above. It has&nbsp;<strong>9 exercises&nbsp;<\/strong>and follows the typical structure of a HIIT workout:&nbsp;<strong>45 seconds to exercise, and 15 seconds to rest<\/strong>. You must complete&nbsp;<strong>3 rounds<\/strong>, taking<strong>&nbsp;<\/strong>you&nbsp;<strong>30 minutes<\/strong>&nbsp;to finish.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Squat to lunge<\/li>\n\n\n\n<li>Quadruped shoulder taps<\/li>\n\n\n\n<li>Jumping squat<\/li>\n\n\n\n<li>Advanced push-up<\/li>\n\n\n\n<li>Burpees over mat<\/li>\n\n\n\n<li>Dips<\/li>\n\n\n\n<li>Side squat<\/li>\n\n\n\n<li>Side mountain climbers<\/li>\n\n\n\n<li>Hip lifts<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s HIIT it!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>HIIT workout<\/li>\n\n\n\n<li>9 exercises<\/li>\n\n\n\n<li>45 sec on, 15 sec off<\/li>\n\n\n\n<li>3 rounds<\/li>\n\n\n\n<li>30 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Gym mat &amp; dips bar<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; SQUAT TO LUNGE<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing up tall will be the starting position.<\/li>\n\n\n\n<li>Do a squat and immediately get back up.<\/li>\n\n\n\n<li>Now do a lunge on one side and get back to the starting position.<\/li>\n\n\n\n<li>Squat down and back up again followed by a lunge with the other leg.<\/li>\n\n\n\n<li>Return to the starting position and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; QUADRUPED SHOULDER TAPS <\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin on your hands and knees, all fours \u2014 knees beneath hips and hands beneath shoulders.<\/li>\n\n\n\n<li>Maintain your head in a neutral position.<\/li>\n\n\n\n<li>Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.<\/li>\n\n\n\n<li>Repeat the movement, but now with the other hand.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; JUMPING SQUAT<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart. Engage the core and set the shoulders slightly.<\/li>\n\n\n\n<li>Quickly bend the knees and hips to a squat position as you bend your arms.<\/li>\n\n\n\n<li>As soon as you hit the lowest spot, rapidly extend the hips and extend arms to straighten the body and perform a small jump.&nbsp;<\/li>\n\n\n\n<li>Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; ADVANCED PUSH-UP<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place a mat&nbsp;on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position.&nbsp;<\/li>\n\n\n\n<li>Slowly lower your upper body towards&nbsp;your hands&nbsp;by bending your elbows.<\/li>\n\n\n\n<li>Try to push your elbows slightly backwards instead of pushing them to the sides.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Hold the bottom position for a brief moment and push yourself back up&nbsp;to the starting position.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; BURPEES OVER MAT<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall, parallel to the mat and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Drive the hips up rapidly and jump into a squat position.&nbsp;<\/li>\n\n\n\n<li>Then, in a single movement, explosively jump over the mat while returning to the upright position.&nbsp;<\/li>\n\n\n\n<li>Repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; DIPS<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab the bars and boost yourself up. Engage the core, looking forward.<\/li>\n\n\n\n<li>Bend your knees \u2014 it will help you with stabilisation.<\/li>\n\n\n\n<li>Keeping your elbows at your side, lower your body. Your triceps should be parallel to the floor.<\/li>\n\n\n\n<li>Bring yourself back up without locking your elbows.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7 &#8211; SIDE SQUAT<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place your feet wide apart with your knees slightly bent and your upper body straight. This will be the starting position.&nbsp;<\/li>\n\n\n\n<li>Slowly squat down towards one side as shown in the video.&nbsp;<\/li>\n\n\n\n<li>Your knees should not surpass your toes by a lot.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Push yourself back up and repeat for the desired rep range.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8 &#8211; SIDE MOUNTAIN CLIMBERS<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your hands on the floor at shoulder-width, with arms extended.<\/li>\n\n\n\n<li>The hands must be aligned with your chest line.<\/li>\n\n\n\n<li>Try to maintain your trunk straight while you bring your knee to the outside of your right elbow.<\/li>\n\n\n\n<li>Return to the starting position and repeat with your left leg, repeating this movement for 30 seconds.<\/li>\n\n\n\n<li>Make sure you\u2019re standing on your hands with a tight core.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9 &#8211; HIP LIFTS<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lay back in the supine position and brace your core.&nbsp;<\/li>\n\n\n\n<li>Place your hands under your buttocks.&nbsp;<\/li>\n\n\n\n<li>Raise your legs straight above your hips, raising your hips towards the ceiling too.&nbsp;<\/li>\n\n\n\n<li>Make sure your buttocks are lifted entirely from the mat.&nbsp;<\/li>\n\n\n\n<li>Lower the hips back to the surface.&nbsp;<\/li>\n\n\n\n<li>Drop the legs slowly until they hover just above the ground.&nbsp;<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Liked this HIIT full-body workout? Check out these other options: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-lower-body-workout\/\">18-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-upper-body-workout\/\">20-min upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-cardio-and-core-workout\/\">10-min cardio and core workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-shoulder-strength-workout\/\">20-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-functional-bodyweight-workout\/\">10-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/11-min-amrap-strength-workout\/\">11-min AMRAP strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-strength-workout\/\">20-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-upper-body-strength-workout\/\">15-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-metabolic-strength-workout\/\">10-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/14-min-fullbody-hiit-workout\/\">14-min full-body HIIT workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ HIIT full-body workout \/ 30 minutes Equipment: Gym mat &amp; dips bar The intense nature of&nbsp;HIIT (High-Intensity Interval&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 30-min HIIT full-body workout | EVO Fitness","_seopress_titles_desc":"Boost your cardio and muscular endurance with this fun and effective 30-min HIIT full-body workout. Check it out!","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[924,935,936,126],"class_list":["post-44421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-hiit-workout","tag-workout-of-the-week","tag-wow","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44421","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44421"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44421\/revisions"}],"predecessor-version":[{"id":54824,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44421\/revisions\/54824"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43429"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}