Best 5 Full Body HIIT Workouts Under 30 Minutes for Busy Professionals

Finding time to work out can be a challenge for busy professionals. Between meetings, deadlines, and family commitments, dedicating an hour to the gym may feel impossible. That's where high-intensity interval training (HIIT) comes in—it’s designed to maximize results in minimal time. In this article, we’ll explore the best five full-body HIIT workouts that you can complete in under 30 minutes, making them perfect for your hectic schedule.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required (optional: light dumbbells)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Workout 1: The 20-Minute HIIT Blast

Warm-Up (5 min)

• Jumping Jacks: 1 min
• Arm Circles: 1 min (30 seconds forward, 30 seconds backward)
• Leg Swings: 1 min (30 seconds each leg)
• Bodyweight Squats: 1 min
• High Knees: 1 min

Main Workout

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|---------------|------|--------------|-----------------------------------|------------------------------------------------| | Burpees | 10 reps | 3 | 30 seconds | Land softly, keep core engaged | Step back instead of jumping | | Push-Ups | 12 reps | 3 | 30 seconds | Keep body straight from head to heels | Drop to knees for an easier version | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Drive knees towards chest | Slow down the movement for less intensity | | Squat Jumps | 10 reps | 3 | 30 seconds | Squeeze glutes at the top | Regular squats without the jump | | Plank | 30 seconds | 3 | 30 seconds | Keep elbows under shoulders | Drop to knees for a modified plank |

Cool-Down (3-5 min)

• Child’s Pose: 1 min
• Standing Forward Fold: 1 min
• Seated Hamstring Stretch: 1 min (30 seconds each leg)

Complete in: 25 minutes

Workout 2: The 30-Minute Full Body Burn

Warm-Up (5 min)

• High Knees: 1 min
• Dynamic Lunges: 1 min
• Arm Crosses: 1 min
• Hip Circles: 1 min (30 seconds each direction)
• Torso Twists: 1 min

Main Workout

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|---------------|------|--------------|-----------------------------------|------------------------------------------------| | Jump Squats | 12 reps | 3 | 30 seconds | Land softly, keep knees behind toes | Regular bodyweight squats | | Plank Jacks | 30 seconds | 3 | 30 seconds | Keep hips level, core tight | Step out one foot at a time | | Alternating Lunges | 12 reps each leg | 3 | 30 seconds | Push through the front heel | Reverse lunges for less intensity | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | Keep lower back on the ground | Regular crunches without the twist | | Skaters | 30 seconds | 3 | 30 seconds | Reach far with each jump | Step side to side instead of jumping |

Cool-Down (3-5 min)

• Cobra Stretch: 1 min
• Figure Four Stretch: 1 min (30 seconds each leg)
• Upper Back Stretch: 1 min

Complete in: 30 minutes

Workout 3: 25-Minute Cardio Crush

Warm-Up (5 min)

• Butt Kickers: 1 min
• Arm Swings: 1 min
• Leg Swings: 1 min (30 seconds each leg)
• Inchworms: 1 min
• Side Lunges: 1 min

Main Workout

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|---------------|------|--------------|-----------------------------------|------------------------------------------------| | Box Jumps | 10 reps | 3 | 30 seconds | Land softly, engage your core | Step onto the box instead of jumping | | Push-Up to T-Plank | 5 each side | 3 | 30 seconds | Rotate body as you lift arm | Drop to knees for the push-up | | Jumping Lunges | 10 reps each leg | 3 | 30 seconds | Keep front knee behind toes | Perform static lunges | | Russian Twists | 30 seconds | 3 | 30 seconds | Keep back straight, twist from the waist | Keep feet on the ground for easier version | | Burpee with a Tuck Jump| 8 reps | 3 | 30 seconds | Use arms to propel yourself up | Regular burpees without the jump |

Cool-Down (3-5 min)

• Seated Forward Bend: 1 min
• Cat-Cow Stretch: 1 min
• Kneeling Quad Stretch: 1 min (30 seconds each leg)

Complete in: 25 minutes

Workout 4: The Express HIIT Circuit

Warm-Up (5 min)

• Jump Rope (or mimic): 1 min
• Arm Circles: 1 min
• Leg Swings: 1 min (30 seconds each leg)
• Bodyweight Squats: 1 min
• Torso Twists: 1 min

Main Workout

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|---------------|------|--------------|-----------------------------------|------------------------------------------------| | High Knees | 30 seconds | 3 | 30 seconds | Drive knees high, land softly | March in place for a lower impact option | | Plank to Push-Up | 8 reps | 3 | 30 seconds | Keep body straight throughout | Perform from knees for easier version | | Lateral Shuffles | 30 seconds | 3 | 30 seconds | Stay low, keep feet quick | Step side to side instead of shuffling | | Squat Thrusts | 10 reps | 3 | 30 seconds | Keep core tight, land softly | Step back instead of jumping | | Side Plank (30 seconds each side) | 3 | 30 seconds | 30 seconds | Keep body straight, elbow under shoulder | Drop to knees for easier version |

Cool-Down (3-5 min)

• Child’s Pose: 1 min
• Standing Forward Fold: 1 min
• Seated Butterfly Stretch: 1 min

Complete in: 25 minutes

Workout 5: The Total Body Burnout

Warm-Up (5 min)

• Jumping Jacks: 1 min
• Dynamic Leg Swings: 1 min (30 seconds each leg)
• Arm Crosses: 1 min
• Hip Circles: 1 min
• Torso Twists: 1 min

Main Workout

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|---------------|------|--------------|-----------------------------------|------------------------------------------------| | Jump Lunges | 10 reps each leg | 3 | 30 seconds | Keep front knee behind toes | Perform static lunges | | Plank Jacks | 30 seconds | 3 | 30 seconds | Keep hips level, core tight | Step out one foot at a time | | Burpees | 10 reps | 3 | 30 seconds | Land softly, keep core engaged | Step back instead of jumping | | Side Plank Dips | 10 reps each side | 3 | 30 seconds | Keep hips high, lower slowly | Drop to knees for an easier version | | Skaters | 30 seconds | 3 | 30 seconds | Reach far with each jump | Step side to side instead of jumping |

Cool-Down (3-5 min)

• Cobra Stretch: 1 min
• Figure Four Stretch: 1 min (30 seconds each leg)
• Upper Back Stretch: 1 min

Complete in: 30 minutes

Conclusion

These five full-body HIIT workouts are perfect for busy professionals looking to maximize their fitness in under 30 minutes. Aim to complete these workouts 3 times a week, allowing time for recovery in between. As you build strength and endurance, consider increasing reps, sets, or overall workout intensity.

For personalized coaching with real-time feedback, consider joining HipTrain’s live 1-on-1 sessions with certified trainers. It’s a great way to ensure your form is correct, and you get the most out of your workouts.