30 Minute H.I.T Workout


H.I.T workout is fast-paced workouts that burn tons of calories in a short period of time. If you don’t have an hour to workout, this is ideal for you. You burn fat while building a strong heart. If you’re a beginner and have just got started on working out for a fitter, better 2019 not to worry listen to your body and go at your own pace after two weeks you can shorten your rest time.


(35 secs per exercise 15 seconds rest) repeat three or four times (depending on your fitness level)


Jog or march in place for 30 seconds. Standing tall circle your arms backward one after the other for 30 seconds.

Finally, perform a front lunge, side lunge and back lunge stepping with the same leg then switch to the other leg and repeat. Continue for one minute. Now you’re ready to begin your h.i.t workout.


  • Towel
  • Bottle of water
  • Exercise mat
  • Clock

Sumo Squats:

Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat.

Triceps Dips:

Place your hands behind you on the exercise mat. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Keep your stomach tight.

Side Lunges:

With your bodyweight in your heels and your toes facing forward, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs.

Butt Kicks:

Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg.

Plank Jumps:

Place your hands in front of your toes and keep your stomach tight. Jump back into Plank position, then jump forward again. (Ensure that your lower back does not drop down)

Side Lying Clam:

Lie on your side with both knees bent at 90 degrees and hips flexed. Rest your head on your bottom arm with your top arm out in front on you. Keep your heels together and open your knees by rotating at the hips. (Avoid shifting or twisting the lower back.)

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