30-Minute HIIT Exercise Routine That You Can Do in your own home



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You don’t need a gym membership, fancy equipment, or even much space to get in a great sweat. In fact, you can do this 30-minute HIIT workout at home without any equipment at all. All you need. Instead of hopping on YouTube or opening up Netflix, here is a 30-minute HIIT workout routine you can do at home.

When it comes down to fitness, consistency is key. This is why finding a workout routine you can stick to is important. This workout will push you to new fitness. 18 cardio exercises at home; no equipment needed for this 30-Minute HIIT At Home Workout!

An intense, NO EQUIPMENT WORKOUT — from bodyweight squats and jump lunges to planks and plyo push ups — perform each high intensity interval training (HIIT) exercise in 30. This workout combines strength training exercises and fat burning high intensity interval training (HIIT), so you can expect to burn 10-14 calories per minute. Giving you a total burn of 300-420 calories in this 30 minute HIIT workout.

HIIT workouts are good for weight loss. The Workout: 30-Minute HIIT Workout (No Repeats). Celebrity fitness trainer Kayla Itsines recently shared an HICT workout routine that you can do at home without any equipment. The workout involves body weight exercises.

HIIT workouts at home are ideal for targeting your legs, core and full body if you can’t make the gym. 15 Best YouTube home workouts now in. 30 minute total body HIIT workout.

For those looking to learn more about HIIT workouts, there are a few examples to note. Body-Weight HIIT Workouts. Some high-intensity interval training workouts do not require any equipment at all. These are often termed body-weight workouts.

Some of the top workouts to note include: 1. Burpees. Burpees are a classic HIIT workout. To perform. During the past few months, people have been spending more time at home. This has given people the chance to pick up new hobbies, catch up on TV shows, communicate with family members and friends, take care of their overall health and wellness.

While gyms might be closed, there are still ways that people can. In between each exercise, you will perform 30 seconds of mountain climbers or jump squats. Rest no more than 15 seconds in between each exercise.

After completion, rest 3 minutes. 6 HIIT Workouts You Can Do At Home During the past few months, people have been spending more time at home. This has given people the chance to pick up new hobbies, catch up on TV shows, communicate with family members and friends, take care of their overall health and wellness.

List of related literature:

Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

HIIT protocol 5: Sprint 60 seconds, walk 240 seconds, perform four times.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Some sample HIIT drills include these:

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

This is a great tool to use either with your resistance running or your regular conditioning work.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

If you don’t do this—if you can chat away on the phone during your “high-intensity” periods—you’re not doing HIIT.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

So here’s what your HIIT routine will look like: you’ll be alternating between 2 moves for 20 minutes, 3 days a week.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

High-intensity interval training [HIIT] such as the “7-minute workout” (many versions available online) has become a popular, efficient, and effective use of time for cardiovascular fitness.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

In addition, focus on HIIT, which alternates short bursts (one to two minutes) of high-intensity exercise with short bursts (one to two minutes) at a lower intensity.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

This routine is for when you need to get in shape fast, and it requires only a few pieces of equipment that you can easily store in your home.

“Rinnavation: Getting Your Best Life Ever” by Lisa Rinna, Maureen O'Neal
from Rinnavation: Getting Your Best Life Ever
by Lisa Rinna, Maureen O’Neal
Pocket Books, 2009

However, not all circuit training is HIIT.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • DId that beat again today. My fav so far. Thanks a lot, guys! May something to consider: when I exercise, I rarely watch you guys so I miss a beginning of the next exercise quite a lot since there’s no beep or timely announcement. Other than that, you rock, guys! ����

  • Just tried this and I loved it. Have been trying the odd Insanity workout and all that left me with was sore knees. This workout was so much better and I felt I was working more of my body. And no sore knees…..just ache everywhere else.��

  • Damn that was HARD! during the first round i was okay and i thought but the other two rounds killed me in the best way possible:D can’t wait to try your other workouts

  • Loved it! Perfect level for me…made it through but I’m sweating. Thanks guys. Hopefully stuff like this will keep me strong until I go back to silks!

  • Great instructions! I recently started training, I will try this workout! Check my progress at my channel and let me know what you think! Thanks!

  • I did this workout today and it kicked my butt!! I only did the three rounds, I would love to accomplish four rounds all the way through! Thank you for this, keep it up girl! ��

  • Well…I’m 50 and like many my age I need to get my ass in gear. Got a heavy bag…and this became my first work out. Here’s what I learned:
    1. Holy shit my shoulders are weak.
    2. If I was in a fight with a one armed clown, I would lose.
    3. My form sucks.
    4. Boxing is exhausting!
    5. Awesome workout it went surprisingly fast. Thanks for this!

  • Smashed it! Thanks joe for yet another great workout. Was nice to do One of your 30 minute workOuts I normally only do 20 minutes hiit. Guess it shows anything is possible

  • Awesome workout! Great for body AND mind I choose one of your workouts to do everyday before heading off to work at the hospital….
    It always gets my day off to a great start! ������

  • Okay the first time I did this I kept checking my HR and getting really discouraged that it wasn’t high enough (in my opinion). I ended up only burning 280 but today I pushed myself and didn’t check my HR and I burned 400! I don’t this to be taken the wrong way I just wanted to point out that focusing on little stuff like that can self sabotage your workout. Love the video ��♥️

  • First time I tried this I thought I was going to faint 18 minutes in! Today I managed it, I’m well chuffed:D tis a bloody killer this one

  • I’m a newbie and I just found your channel. This was my first workout and I love your mellow voice and straight forward approach. I want to try them all. Since I’m just starting out my biggest problem was my right knuckles getting sore in that last round. But I kept moving! Ok….and that lunge at the end… I’m gonna have to keep working on that. Thank you!

  • This should be a trend!!! ��❤
    *’CAUSE DaaAAAMmn!!*����������������
    This is the BEST and most informative intertaining motivating workout video EVER!!❤❤��

  • This was exactly what I was looking for!

    Been doing kickboxing on and off to supplement my BJJ training. Bought a heavy bag to get in shape post-COVID lockdowns and didn’t want to create my own workouts. This was better than even some free trial stuff I signed up for!

    The audio on my laptop isn’t very good, so I love the transition slides that show what we’re going to be doing, and the little timer in the corner to make sure I didn’t overlap into the next round. Can’t wait to check out more workouts!

  • This is my favorite HIIT workout ever in YouTube! Your voice coaching during the video is A M A Z I N G it helps me to get beyond the normal level of stamina every time I do it. thanks so much!

  • I really love these workouts and appreciate that you took the time to make these! I love incorporating them into my workout regime. Thanks Gabby! Hope you are staying healthy!!!

  • absolutely demolished like I truly don’t think I have ever sweat this much lol. LOVE WORKING OUT WITH YOU!!! this makes me want to go to Canada and take a real f45 class with you (after quarantine is over ofc)

  • I use ufc gloves and for the most part I hit with a straight fist but every now and then I skin my knuckle on the bag. And advice or videos on what i might be doing wrong.

  • This HIIT workout was my first with a heavy bag. This was such an amazing feeling. The instructions were easy to follow and very much appreciated. Thank you.

  • I started doing this workout at the beginning of quarantine in March, I did it for 3x /week for a month and lost about 10 pounds! Now I’m back, lets hope for the best!

  • Hey guys, thanks for the amazing workouts! You’re absolutely incredible! We’ve been training with your videos since March, lockdown, and we’re waiting for THE NEXT EPISODE! Please continue to impress us! KR Your biggest fans from Zurich! ����❤️��

  • These have been my quarantine videos 100% they are hard, but they get you moving and burn those calories. Honestly thanks for these!!����

  • Wow! Just started boxing and really love it. This looks very intense. I’ ll might not get through all rounds but l will defenetly try ����

  • As someone who has never even tried to workout before I am SO proud of myself, I did 1 and 2, I still managed to get through 3 but just not very well….<3

  • just did this workout the other dayfirst one since quaratine startedthanks SO much for making these. I was feeling so overwhelmed and unmotivated to work out and have put on some extra mush! you look so great and are staying so healthy without making feel guilty for being pieces of trash. this is such a realistic and feasible way for me to get back into working out. i love working out with ya girl 😉 thanks so much for making these and PLEASE DON’T STOP

  • You know, I never commented on your videos before but I have been a fan for a long time. I have a tv and a heavy bag in my garage and your voice guides me so perfectly through out each workout. I hope you never stop making videos and I wish you 1 million subscribers. Best of luck brother

  • Great video! I wanna know if I should do other exercises (pushups, weights, etc.) before or after this punching bag exercise. Thanks

  • hey Joe!! we are in trouble over here in the good ole US! Wish we had a national coach like you to help us be fit and positive!!!!

  • Does Episoketren System really work? I see a lot of people keep on speaking about Episoketren System. But I’m not sure if it is good enough to improve your soccer technique.

  • o m g… awesome workout, thanks for the videos… need to find a way to be less slippery on the floor at home. thank you for making all these great videos!

  • Having tried and tested many youtube workout videos from Jordan Yeow, Frank Maderano, Sydney C etc, I can say the best by far is Fitness Blender. This workout looks good, dont get me wrong, but most people have average to low endurance and stamina, they will crash and burn in no time with this one. Perhaps this is for more seasoned athletes/individuals. Definitely not beginners.

  • Really good workout! Made it all the way through, albeit with some modifications (couldn’t do all those push-ups and had to get on my knees…) I loved the way high intensity and low intensity were alternated, and I didn’t even miss the breaks:)

  • I did everything but a bit slower. Thank you so much! I’m gonna work hard to catch up with you! Do you think this workout can help me lose weight?

  • Wow! Definately chalenging and EXTREME!! This is going to be my new workout…. It’s gonna take me several times until I am able to complete the full workout with no breaks…. But IT’S GONNA WORTH IT! Thanks guys, you are amazing!

  • Hey Joe. Amazing workout for sure and I am class of 2020 of doing your pe with Joe videos. Amazing �� and so enjoy doing your workouts each day. Just been flicking through yoyr old videos since know pe with Joe this Friday! So been doing this one and it was so sweaty �� for sure. But feel great and I am in my early twenties. Would love a cool down like a warm up at the start.
    You have been amazing during lockdown make me feel so good instead of Ahh ������������xxxx Hertfordshire uk ���� Whilst listening to mY own music as well

  • You’re so great. Working out at home with YouTube is not new to me. But I have to say I’m digging your vibe and attitude. So many great workouts too. Can’t help but be happier after finishing one of your workouts. My kids also love your Froggy Coach workout. I’ll be sticking around!

  • This is my 5/6 time doing this work out and it always KILLS me. Your encouragement is the only thing that let’s me know I’m still doing well. Thanks.

  • This is a great workout, I have been doing this 4 times a week, would love to see more 30 minute workouts like this one, Thank you.

  • Oldie but goodie… did not know that you have been doing these videos for so long and I am not surprised that you are refusing to get any older:).. A tough one Daniel, at first it seems easy but once you are doing it, you feel it! Cheers.

  • Fantastic workout, everyone is talking about gaining weight during lockdown, not us! We’re feeling fitter and more motivated than ever �� thanks Joe ��

  • Great, no nonsense routine. Gets me drenched in sweat and keeps me sweating well after the workout is finished. This one is one of my favorite routines. Big thank you from México!

  • it been exactly a week and i could…completed 27 mins without stopping the video…but with 5 to 10 secs break in between exercises because by the time they done telling whats the next workout and i gotta rewind those secs… is its already 10 secs

  • Thanks, amazing workout. Maybe could you call you what number is what shot when you are describing the next round. Just for newbies to know what shots we have to throw. Thanks again ��������

  • I did not finish strong today, I didn’t realize how weak my wrists have gotten, gonna hopefully keep this up and use this to improve, merci Cirque!

  • Thank you Grant that was a great workout, it certainly got the sweat pumping, will definitely be doing this one again. Cheers, Peter.

  • Love this workout! But just to let you know, YouTube have added a ton of ads which means you have to stop and skip them throughout!

  • Just also here to say I love these real time workouts and how you go through explaining everything first and then jumping into it!! Please keep this going even after quarantine!

  • Man, this is a great workout. Really love these Body Coach no equipment HIIT videos. Done this one a few times over a period of weeks like the other ones too. Super helpful quality work here �� Thank you!

  • I counted and got to a total of 168 different kinds of pushups in one go. And it represents less than a third of the total exercises. I wished i looked as calm as them while doing it ��

  • This is the first of your videos that I have used. I wasn’t clear on what the number is 252 meant or face meant. Maybe those are explained in an earlier videos?

  • I was able to do every exercise but I needed to slow down and do small breaks in 3 of these exercises. For me one of the best and most versatile workouts. Would love to see more. I will try it for sure. Keep the great work up, love you guys

  • Thank you Joe, you’re really an inspiration to me, im a potato of 90+ kg and this really its getting me in the move. Sincerily thank you! Greetings from Japan!

  • I LOVE YOUR VIDEOS!!! I used to do boxing classes in the mornings, but since COVID these videos have brightened my days! I bought my own bag for home and am very grateful for all of these that are available for free. You are awesome! Thank you!

  • I have a punching bag in the garage but it’s much shorter then yours. Is there a special workout you can do for these types of bags that move a ton while punching.

  • Thank you Joe. What a great start to the morning, that sluggish covid Brain is now switched on! Love your honesty and line of the day has to be, “come one guys I’ve only got one arm”! ��

  • Overweight wife here lol. Love the workout. I was able to do everything expect the last bit. I have bad knees. I also worked up a nice sweat.

  • LOVE IT!!! Woke up early to do this workout in the park!!!! I wore a mask and latex gloves (lol), but I feel great!!! I can jump as high as I can without worrying about nothing my neighbors downstairs!! THANK YOU!!

  • woooo loved this! Thank you for doing this, and for the timer suggestion. I am a Personal Trainer and it’s nice to not program for a change and go with someone else!!

  • Another day of no PE with Joe so found this one to fill the void! There is so much great stuff available that when the PE finally finishes there’s no excuse to stop. Joe’s become a bit addictive over the last few months! And the results speak for themselves!

  • I’ve been doing this same exercise pretty much everyday for a couple of months now lost a couple of stone already really great exercise and doesn’t take too long perfect.

  • Hey Gabby i am in love with your workouts!!! me and my sister have been doing one everyday!! we would love if. you would post an ab workout as we as an upper body one if you could!!!

  • Awesome cheer JoeW. Could I ask you include a cool down stretch or link to a stretch routine of yours for after your workouts? Keep up the good work.

  • I would love to see a cool down type video as well as more of these types of videos. This was great! I like how you showed modifications for people who aren’t as advanced (like me) and you made it easy to follow. Loved seeing the struggle, a lot of time you see people doing routines and they are barely breathing hard which always made me feel bad.

  • Just did this workout and it was amazing!!!
    Going to be doing more of your HIIT workouts!! I am literally dripping in sweat! I have been working out for 5 years and this was challenging for me. Amazing!!

  • Just finished this.. still catching my breath. YA’LL THIS WORKOUT AINT NO JOKE.
    I looked at my timer and wanted to give up at the last 9 minutes but I didn’t ����

    Determined to do this without any extra breaks ����❤️

  • Make sure you check out my NEW PROGRAM Glute Torture 1.0
    GET YOUR FREE episode of “Glute Torture 1.0” HERE!

  • The first round I’m always like, “Oh this is easier than I remember” and then the second round knocks out my confidence and then the third picks it up again. I think that’s the good thing about the rule of 3s. After the second one you always have “Just one more” to keep you going.

  • Pls do more of this F45 work outs, I know you post on Ig but I love the follow along videos with you in YouTube, it makes it more fun and it motivates me.

  • For future workouts, would one of you turn perpendicular to the other so we can see your form from the side? It was a little hard to see at minutes 24, 18 and 15 in the workout. Otherwise, fabulous job and nearly as hard as your advanced HIIT workout.

  • When you get used to HIIT and able to focus on the exercise rather than the pain, these workouts are like a walk in the park. UNTIL YOU GET TO THIS F***ing killer. If anyone have found another workout as challenging as this one, please contact Xx Thanks!

  • Thanks for the MURDER session! Jesus, has to resuscitate myself 3 times! This quarantine body ain’t ready for this. �� Great work out, thank you. ��

  • Such a good and fun workout for all abilities! keep these no equipment workouts coming, we love working out at homeso much more time efficienct and easily motivated

  • Thank you for the workout sessions you put together. I have always enjoyed a heavy bag hit workout but had only a couple of routines and those were getting old, so having the verity of workouts you have for us is such a blessing. Thank you again.

  • No weights today so this is my 2nd of your HIIT sessions today; done for the weekend now. You’re workouts have helped me to get down too 11% body fat (so far). Keep it up mate!:)

  • As a competitive swimmer, obviously lockdown would have a big impact on my fitness and training, and these workouts are doing great at keeping my fitness stable

  • Grant my husband and i will tackle this one tomorrow morning, all the way from Melbourne Australia. We love your work its kept us sane particularly since we’ve just gone back into lockdown:(

  • I did it yesterday with a thought: I’m pretty sure this is how special forces are trained! ���� Yeah baby! Sweat kept running down me non-stop for 15 min after the workout! I loved this waterfall ’cause I knew that was my fat crying! SO I had to repeat that one today ��. Same effect. Fantastic! THANK YOU BIG TIME! And btw you guys look sweet together ��

  • I’m so happy I found your workout! Quarantined and all I try to find inspiring workouts from home and so far this was the best one!!! Thanks so much! I hope you have more like this one:)