Workout Details

  • Duration: 34 Minutes
  • Calorie Burn: 196-323
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

30 Minute HIIT Cardio and Lower Body Strength Workout - Muscle Building, Fat Burning Home Workout

This 30 minute workout video combines both of the heavy hitters when it comes to results; HIIT and strength training. This means that though this is a relatively short workout it still packs a huge punch. 

Both HIIT and strength training have a residual burn that raises your normal resting metabolism for 24 to 48 hours (or more in some cases). This means that the estimated “Calorie Burn” for this routine is just a small part of the overall calories you burn because of this routine. How great is that! By doing HIIT and/or strength training you get to burn more calories when you are sitting on the couch or even while you are sleeping; a great way to work smarter. With that said, it’s important to remember that the calorie burn is a range, an estimate, and that exercise has benefits that extend far beyond how much energy you’ve expended. Health, strength, endurance, coordination, control over your own body, flexibility - that’s the really exciting stuff.

HIIT & Strength are the main two powerhouses of our new 4 Week Program that lets YOU choose the length of your workout!

We have broken the HIIT and strength into two sections each to leverage both types of training against one another to get the most out of every second of this routine. This way the intense cardiovascular challenge from the HIIT is broken up, which allows you some cardiovascular rest during the strength section. Notice I said “some" cardiovascular rest; the strength training is done on timed intervals as well so that means you will get a decent amount of a cardio challenge from the strength section as well.

Related vlog: How to Gain Weight the Healthy Way - Building Muscle, Curve & Shape

Once you get done with your first HIIT and Strength sections, you will have a water break, remember that if you need more time hit pause and take an extra 5 or 10 minutes, just dont break for too long or you will have to warm up all over again. After the break we do another HIIT section followed by a new strength section before we cool down. And don’t worry we are doing different exercise in each group so no repeating groups.

Once you are done with the cool down be sure to rehydrate and get a well rounded snack or meal to allow those muscles to recover as quickly as possible and start healing. Sleep is also very important when it comes to healing the body so be sure to get a good night's sleep.

30 Minute HIIT and Strength Workout Structure
- 2 Groups of HIIT and Strength
- HIIT; 2 Groups of 4 Exercises Each
    - Tabata Style 20 On, 10 Off
- Strength; 2 Groups of 3 Exercises Each
    - 45 On, 15 Off

- Dumbbells (optional)

Warm Up / Cool Down
- Both Included

Printable Workout

Warm Up (5 Min Total, 30 Sec Each)
- Side Step Arm Cross
- High Knee March
- Toe Touch Sweeps
- Warrior Pulse Left
- Warrior Pulse Right
- Curtsy Lunge
- Squat Circles
- Boxer Shuffle
- Up and Outs
- Jumping Jacks

HIIT Group 1 (4 Min Total; 20 On, 10 Off)
- Sumo Squat w/ Side Leg LIft
- Jumping Lunge
- Runners Left
- Runners Right

Strength Group 1 (6 Min Total; 45 On, 15 Off)
- Squats
- Alternating Lunges
- Bridges

---- Water Break ---

HIIT Group 2 (4 Min Total; 20 On, 10 Off)
- Pop Squats
- Lateral Jumps
- Rocket Squats
- High Knees

Strength Group 2 (6 Min Total; 45 On, 15 Off)
- Straight Leg Deadlift (Regular)
- Straight Leg Deadlift (Toes In)
- Straight Leg Deadlift (Toes Out)

Cool Down (5 Min Total, 30 Sec Each)
- Straight Leg Hang
- Left over Right
- Right Over Left
- Inside Thigh Stretch L
- Inside Thigh Stretch R
- Quad Stretch L
- Quad Stretch R
- Deep Glute Stretch L
- Deep Glute Stretch R
- Full Body Stretch