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30-Minute Full-Body HIIT Workout Routine – Resistant Training + Cardio Workout


30-Minute Full-Body HIIT Workout Routine

If you think you don’t have enough time to work out, then you might be wrong. The key point is the intensity of your workout.

A short-burst, high-intensity workout stimulates your metabolism and strengthens your muscles. Get moving with this 30-minute full-body HIIT workout routine that includes cardio and resistant training.

If you are a beginner – a man over 45 or a woman over 55 – or have a health issue, consult your doctor before starting any fitness program.

What’s a 30-Minute Full-Body HIIT Workout Routine?

“It’s a full-body high-intensity interval training that uses a combination of resistance training and cardio workout to achieve the fastest and most effective calorie burn.”

How To Start a Full-Body HIIT Workout Routine?

There are a few things to consider before getting started:

Warm up before starting workout

Start with lighter weights

Increase weight gradually

Rest at least 60 seconds between sets

Limit your workout to no more than 30 minutes

Gently stretch your muscles after the workout

Round 1: 20 Minute Full-Body Resistant Training Workout


If you are new to this, start with a beginner version of squats using an exercise ball.

When you’re ready, try doing squats without an exercise ball.

To get excellent form: keep your back straight and your feet shoulder-width apart.

Bend your knees and lower your back as if you were sitting while keeping your knees above your ankles.

Add an overhead press simultaneously to target more muscle groups in a shorter amount of time

Stand up from a squat position with a dumbbell in each hand and push the weights above your head – with palms facing out.

Do this 10 times.


To perform a deadlift while holding a barbell or free weights, stand up straight with your feet hip-width apart.

Bend at your hips and move your hips back as you lower your torso parallel to the floor.

Keep the legs straight while keeping your knees apart, and keep your back and spine level in a neutral position.

Lower the weight below your knees and slowly return to the initial position.

Repeat this 10 times.


The bridge trains the glutes (buttocks), hamstrings, and core.

Lie on your back, bend both knees and make feet hip-width apart, lift your spine off the ground – starting at the tailbone, forming a diagonal line from your knees to your shoulders.

Slowly return to the starting position.

For an extra challenge: Target your triceps muscles by holding lighter weights, and raise your arms toward the ceiling while raising your hips.

Bend your elbows to move the weights toward the floor.

Do it 10 times.


Let’ move towards the upper body. Pushups strengthen your shoulders, chest, triceps, and core muscles.

Start with all fours and keep your arms slightly wider than your shoulders.

Place your feet on the floor and make a smooth line from your shoulders to your feet.

Keep your core muscles engaged, lowering and raising your body by bending and straightening your elbows.

If the above step feels hard, then put your knees on the floor instead of your toes.

To boost this workout, add an exercise ball under your hips, knees, or feet.

Do this 10 times.


The bent-over row works on all major upper back and biceps muscles.

Start in an incline position with your back flat, with one hand and one knee on the same side of your body on the bench.

Hold free weights in the other hand with your arm extended.

Lift the weight towards the hips until the upper arm is just beyond horizontal (look straight).

Then slowly lowering down the weight to the starting position.

Do this 10 times.


The shoulder press trains the shoulder muscles and can be performed in a standing or sitting position.

Use a seat with a backrest for extra back support.

Start with your elbows bent and weights on your shoulders.

Slowly extend a hand to the ceiling while keeping elbows under the hands and shoulders away from the ears.

Slowly return to the starting point.

Do this 10 times.


For the final upper-body workout, do the cable pull-down, which trains the upper back.

With your arms extended, grab the bar using a cable machine sitting straight with a neutral back.

Now, slowly pull the bar down from your face to your chest.

Just go as far as you can without leaning back and control the weight on the way back up.

Do this 10 times.


For another abs alternative, lie on your side with the elbow bent directly under your shoulder and use your core muscles to lift the body to a side plank.

Then lift your hips, return to the plank, and then lower down.

Do as many as possible correctly and repeat on the other side.

If this exercise hurts your neck or shoulder, raise your legs and keep your buttocks flat.

Your head should lie on your bent arm.

Complete this 20-Minute Full-Body Resistant Training Workout

Before continuing with the cardio workout, be sure to complete 20-minutes of full-body resistance training. Once you do, now is a great time to take a water break to keep your body well-hydrated. If you haven’t, go back and start the circuit repeatedly until you reach the 20-minute goal.

Round 2: Go For 10-Minute HIIT Cardio Workout

Vary the intensity of exercise during your cardio workout. Use about one-minute intervals to go from moderate pace to intense. Whether you are on the elliptical trainer, stair-stepper, or treadmill, do the following:

30 seconds at the maximum speed you can handle, then 30 seconds at the average intensity.

Then 30 seconds of the most vigorous resistance you can handle, and then 30 seconds of normal resistance.

Continue moving back and forth between resistance and speed until the completion of 10 minutes.

How often should you do this 30-minute full-body HIIT workout routine?

Do this 30-minute full-body HIIT workout routine every other day, or do it two days in a row if that’s best for your schedule. These are not hardcore workouts where you require more rest to recover.

Why Is Movement Important For Human Body?

Humans are meant to move.

Regular body movement is a highly effective way to

reduce anxiety, stress, and depression that affect millions of people in the United States.

Regular body movement has been proven to

help many ailments, including muscle and joints pain, by 25%.

Healthy body movements also lower the risk of chronic disease.

Also, it will boost your energy levels and improve your overall fitness. Similarly, more energy and a leaner, healthier body can boost your self-confidence.

Fortunately, experts agree that you can combat these health risks with just a 30-minute full-body HIIT workout routine.

Benefits of 30-Minute Full-Body HIIT Workout Routine

This 30-minute full-body HIIT workout routine offers you the following health benefits:

Heart Health

Reduce Stress

Weight Loss

Energy Burst

Mood Booster

Improve Memory

Increase Productivity

Tap Into Creativity

30-Minute Full-Body HIIT Workout Routine: Takeaway

A 30-minute full-body HIIT workout routine is excellent for you no matter what. But don’t make this gold standard for all of your workouts. The ideal workout time depends on everything from your schedule, goals, and fitness level.

You have to find the ideal balance between intensity and time. But in the end, anything is better than nothing, so start this 30-minute full-body HIIT workout routine from today!


Unique Fitness

offers 3 locations here on Long Island, each with their own style and focus, attracting people of all different ages, fitness levels, and abilities. Contact us today to claim your

free 3-day trial membership




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