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Bodyweight Strength with HIIT Burnout Sets - Total Body Workout in 30 Minutes

32 Min • Total Body
  • View on YouTube
    • Training Type HIIT
    • Equipment No Equipment
    • Membership Free


    In this workout, we combine longer bodyweight strength rounds with shorter HIIT intervals for the ultimate bodyweight challenge in under 30 minutes. If you’re short on time, this is a well-rounded routine to give you everything you need. On the flipside, if you have a bit more time to give, you can certainly combine this with a core finisher to round out the workout (see recommendations at the bottom)!

    We’re using one of my favorite formats, which pairs a 60 second strength exercise with a 30 second HIIT exercise. I’ve brought this format out twice before for the FB community (see Upper Body Strength and Lower Body Strength workouts) and it’s been a hit — or dare I say HIIT — each time.

    While there are so many benefits to strength training alone, it can be really powerful to throw a bodyweight routine in the mix from time to time (or maybe all of the time if your equipment is minimal — whatever works for you!). The reason bodyweight training is so beneficial is because it relies on functional movements that directly translate to daily life. Your friend asks you to help them move heavy furniture? No problem. Need to climb several flights of stairs because the elevator is broken? Easy. Walk around the zoo for hours with kids/grandkids? No questions asked. 

    As with most of our workouts, modifications are provided. Below is a written list of the most common modifications offered in this video.

    Modifications to try:

    • Split Jumps - Try stepping feet together in the middle before jumping into the lunge. Or, for completely low-impact, take the jump out and do a reverse lunge instead.
    • Walk-down Push-ups - Complete the push-ups with knees down.
    • Squat Pivots - Take out the jump and instead step back on the pivot.
    • Plank Up/Downs - Drop to your knees or complete the exercise with hands on an elevated surface (i.e. couch or bench).

    Want to add a little time to this workout? Here are some core add-ons that would be a perfect match!

    15 Minute Ballet-Inspired Core Add-On
    Quick Non-Impact Core Stand-Alone or Finisher Circuits
    Quick But Intense Comprehensive Core Workout

    Since we were talking about functional movement, I'm curious: how has exercise impacted your day to day life? Having a deep “why” like this is so helpful in exercise consistency. I’d love to hear about it in the comments!

    For me personally, it’s being able to lift my toddler multiple times per day without back pain, or being able to take a hike or bike ride without hesitation. I hope you enjoy this fun total body routine. Thanks for working out with me!

    Printable Workout

    Warm Up (4:00): 8 Exercises; 1 Round; 30 Seconds Each

    Hip Openers
    Standing Jackknife
    2 Torso Twists + Knee
    Squat and Press
    Spider Lunge w/ Rotation
    Quick Feet
    Butt Kickers

    Workout Format: For each pair of exercises, you’ll perform the 1st exercise for 60 seconds, rest for 15 seconds, complete exercise 2 for 30 seconds, followed by a 30 second rest. Complete 2 rounds per superset before moving on.

    Superset 1:
    Split Jumps

    Superset 2:
    Walkdown Push-up
    Mountain Climber


    Superset 3:

    Clock Lunges
    Squat Pivots

    Superset 4:
    Plank Up/Downs, alternating lead arm
    Squat Thrust


    Cool Down (4:00): 8 Exercises; 1 Round; 30 Seconds Each

    Child’s Pose
    Spinal Rotation - R
    Side Lying Quad Stretch - R
    Oblique Stretch + Shoulder Rotation - R
    Spinal Rotation - L
    Side Lying Quad Stretch - L
    Oblique Stretch + Shoulder Rotation - L
    Wide Leg Hamstring Stretch