ultimate 30-minute HIIT full-body shred

If you read So You Want to Know About HIIT?  you know that the beauty of HIIT (High Intensity Interval Training) is that you are able to workout for shorter periods of time but with more results!

I love this stuff!

I don’t know about you, but I don’t have a ton of free time just floating around needing to be filled with 2-hour long sessions in the gym, so HIIT is perfect for me!

Remember, the basic tenet of HIIT is that you work really hard for a short amount of time and then rest/recover.

So, if you’ve never done a HIIT workout, you will want to work for a little bit shorter time, and rest for a longer time. As your fitness level improves, you can adjust those times.

With this particular workout, you can try it as follows:


  • Start with a 5-minute warmup.
  • Perform the first activity for 20 seconds, then walk/march in place for 40 seconds.
  • Repeat the 20 seconds on/40 seconds off routine 3 more times (total of 4).
  • Then switch to the next exercise and repeat the same on/off sequence.
  • Keep going until you complete all 8 exercises.
  • Then perform a 4-5 minute cool-down with stretching


  • Start with a 5-minute warmup.
  • Perform the first activity for 20 seconds and walk/march in place for 10 seconds.
  • Repeat the 20/10 routine 4 more times (total of 5).
  • After the 5th set, take an extra 10-second rest (20 seconds total).
  • Move on to the next exercise and repeat until you complete all 8!
  • Then perform a 4-5 minute cool-down with stretching

To progress between beginner and advanced, first increase to performing 5 reps of each exercise. Then gradually start decreasing your rest time from 40 to 10 seconds.

As always – remember to consult your healthcare provider before beginning any exercise routine.

The Ultimate 30-minute full-body HIIT Shred:

Single-Leg Squats

ultimate 30-minute hiit shred

Stand on one leg, and hold your hands in front of you for balance. Sit back with your buttocks and squat.

Be careful that your knee does not move in toward the other knee or forward past your toes.

Do one leg for the entire 20 seconds and then switch legs for the next set. On the 5th set, do 10 seconds of each.

Plank Hip Extensions

ultimate 30-minute Hiit shred

Start in the plank (elbows and toes) position with your stomach braced well and your butt down.

How lift one leg up behind and then the other. Be careful not to rock your weight back and forth too much.

Keep alternating the entire 20 seconds

Jump the Fence

ultimate 30-min hiit shred

Jump side-to-side as if you are jumping over a “fence” that’s about 8-10 inches high.

If you want to make this low-impact, simply step over the fence. BUT – do it quickly and make your fence higher.

Mason Twists

ultimate 30-minute Hiit shred

Sit on the floor/mat while holding your feet off the ground and your fingers interlocking.

Now rotate your trunk side to side, trying to touch your hands to the floor.

Tricep Dips

ultimate 30-minute HIIT shred

Sit on the floor/mat with your knees bent up and your hands behind you on the floor with your fingers pointing forward and your elbows bent.

Now straighten your elbows so your buttocks lifts off the floor and back down.

Mountain Climbers

ultimate 30-minutes Hiit shred

Start in the push-up position with your elbows straight.

Now run in place by bringing your knees up toward your chest one at a time, and remember to always keep your abs braced.

Lateral Shuffles

ultimate 30-minute HIIT shred

Start in a half-squatted position and step to one side for 3-5 steps (depending on how much room you have) then step sideways back to where you started.

Remember to keep your knees from coming in toward each other or past your toes!


ultimate 30-minute HIIT shred


Squat/bend forward with your hands on the floor and then jump/step back to a push-up position. Now jump/step back up so your feet are near your hands and stand back up or jump and reach the sky.

This one is a killer!

Okay – there you have it!

Remember, start off slow if you haven’t done these before and progress from there!

Let’s Get FIT Together!