If you’re sharing a 30-minute high-intensity workout, you’re looking for something that can make you sweat in 30 minutes.
Hello friends! I hope you have a wonderful morning. We are off on several adventures and looking forward to dinner with friends and family in Sevilla tonight.
For today’s post, I wanted to share my workout with you! There was a lot of noise about HIIT, low intensity training, zone 2, which is harmful/helpful to women’s health, and I wanted to share my thoughts. Being overwhelmed by nutrition, managing stress, and finding motivations is easy. But the good news is that you don’t need time at the gym to see the results, and you can choose the best workout for your unique body and lifestyle.
A 30-minute high-intensity workout can be a game-changer if you have a lot of energy and want something to challenge you. These sessions are designed to raise your heart rate, earn torch calories and build strength in time frames that may work on busy schedules.
Today I share a 30 minute high intensity training routine that combines optional aerobic exercise intervals with weight exercises. Whether you’re sprinting on the treadmill, cycling on the peloton, or jump jacking in the living room, this workout can be easily adjusted to your needs.
Important reminders: Always consult a healthcare professional before starting your new fitness routine.
High-intensity training is not for everyone. I’m now building back to training with higher impact and intensity after about two years off for my healing journey. So it’s a friendly reminder that you need to always listen to your body and talk to your doctor before changing your fitness.
If you are on a healing journey, whether it’s hormonal imbalances, adrenal fatigue, or other health concerns, high intensity may not be the right time to go. That’s completely fine. Listen to your body, respect that signal, and don’t hesitate to modify the exercises if necessary. If you’re looking for a lower impact option, check out Sculpt Society’s Sculpt Class. Try it for free here.
30 minutes of high intensity training
This workout involves alternating aerobic exercises and weight strength exercises.
The structure is simple:
Total of 5 rounds
Aerobic exercise interval: 3 minutes
Weight circuit: 2 minutes
Break: 1 minute between rounds
You can choose treadmill, fixed bike, row handle – or if equipment is not available, you can choose to use high knees or jump ropes to jump ropes.
What is high-intensity training?
High Intensity Interval Training (HIIT) includes short bursts of intense exercise and short recovery periods. This approach increases your heart rate, maximizes calorie burn and improves cardiovascular fitness.
Potential benefits of HIIT:
Efficient calories burning in a short time
Metabolic rate has improved even after training is over
Strengthening cardiovascular health
Preserving lean muscle mass
Flexibility to adapt exercises based on fitness level and equipment availability
How to do high-intensity training at home
Aerobic exercise section (3 minutes)
Option 1: Treadmill splint
Structure: Alternate 30-second walks with 30-second sprints.
Change: If sprints are not suitable, choose an active slope walk.
Maintain an upright position, engage the core, and land softly at each step.
Option 2: Fixed bike
Structure: Apply a high-resistance pedal for 20 seconds at a medium pace of 40 seconds.
Change: If the interval is too strong, maintain a stable pace.
It keeps the spine long, relaxes the shoulders, and the core is involved.
Option 3: Row player
Structure: Alternate rows of 30 seconds of powerful rows with a gentle stroke of 30 seconds.
Change: If new to the machine, focus on a consistent, medium-paced row.
Run through your legs, attracting your back, and maintaining a straight line from your head to your tailbone.
Option 4: Aerobic exercise for weight
High Knee: Run in place and pull your knees up to hip level.
Jump Rope: Perform continuous jumps, keep your legs together and relax your arms.
Change: If the jump is not appropriate, march properly or perform a toe tap.
Keeps your feet light and maintains a stable rhythm.
Weight circuit (2 minutes)
Exercise 1: Jump Jack (30 seconds)
Starting position: leg and side arms.
Movement: Jump your leg with your arms above your head before returning to the starting position.
Correction: Step left and right while raising your arms.
Land softly with your knees bent slightly.
Exercise 2: Squats (30 seconds)
Starting position: The hips of the feet are far apart.
Movement: Down to the squat, raise your chest and place your knees on your toes, then stand back.
Change: Perform half a squat or sitting from the chair.
Keep your weight on your heel and engulf the glut.
Exercise 3: Push-ups (30 seconds)
Starting position: The position of the plank with your hands under your shoulders.
Movement: Down your chest towards the floor, then push back.
Fix: Drop it on your knees or perform against a wall.
Maintains a straight line from head to heel and attracts the core.
Exercise 4: Mountaineer (30 seconds)
Starting position: The position of the board.
Movement: Alternately drive your knees towards your chest at an active pace.
Fix: Slow down or stretch your knees.
Engages the waist level and core.
How often do you need to do high-intensity training?
The frequency of HIIT sessions depends on the individual’s fitness level, goals, and ability to recover. For most individuals, 2-3 sessions per week are effective and ensure at least one rest or low intensity day between sessions to allow for recovery.
It’s extremely important to listen to your body. If you are tired, experiencing long periods of pain, or notice poor performance, it may be a sign that you may reduce the intensity or incorporate more rest days.
Balancing HIIT with other forms of exercise, such as strength training, flexibility work, and steady-state aerobic exercise, provides comprehensive fitness benefits and helps reduce the risk of overtraining.
This 30-minute high-intensity training is designed to be efficient, adaptable and effective. Combining aerobic exercise with weight exercises will help you increase your heart rate, build strength and burn calories for full-body training.
Don’t forget that consistency is important. It’s better to do this workout twice consistently than pushing it consistently once or twice a week to get burned out and get hurt or hurt. Always prioritize the right forms, listen to your body signals, and make corrections as needed.
For other training ideas, check out this whole body HIIT workout or this jump rope HIIT training and change your routine.
How often do you work out in your routine? Is that right for you or have you changed your aerobic exercise in the past few years?
xoxo
Gina
