The 30-Minute HIIT Workout You Can Do Indoors

Hiit workout

Is the daily grind wearing you down? Has your gym tag not been used in months? Maybe long work hours and a lack of time are making it easy for you to skip the gym?

If this sounds like you, we have the perfect fix!

Say goodbye to those excuses and get your workout groove back in under 30 minutes!
That’s right – 30 minutes is all it takes with this killer High Intensity Interval Training routine.

Just what is HIIT and how does it work? High Intensity Interval training – or HIIT, as it’s commonly known – is essentially, as the name suggests, a training circuit which is performed at a high intensity, with short intervals for a short duration.

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Studies have shown that a HIIT session of just 15 minutes can burn more calories than jogging on a treadmill for over an hour. HIIT also helps to improve cardiovascular health, lower cortisol, and boost metabolism. Sounds almost too good to be true, right?

Now that we know what HIIT is and its benefits, how can we structure a workout that will burn an hour’s worth of calories in under 30 minutes? Follow along as Muscle Club breaks down the 30-Minute HIIT Workout You Can Do Indoors.

When people think of HIIT, they often imagine vigorous sprints uphill, but in reality HIIT can be done just about anywhere you have an open space and with minimal to no equipment. Remember, the goal of HIIT is to train maximally with short breaks of 15 seconds in between sets to elevate your heart rate.

This HIIT session has five exercises. We are going to do five rounds of each with a 15-second rest in between. Follow along with the workout below!

  1. 20 pushups
    Rest 15 seconds
  2. 30 air squats
    Rest 15 seconds
  3. 20 burpees
    Rest 15 seconds
  4. 30 chair dips
    Rest 15 seconds
  5. 50 high-knee sprints on the spot
    Rest 30 seconds and repeat: 5 rounds or 30 minutes, whichever comes first

This HIIT session is designed to increase fat loss, but the additional strength movements of the dips and air squats will also help to increase muscle tone and lead to better body composition.

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We guarantee that after one five-round session of this indoor HIIT workout you will be exhausted and truly feeling the burn! So, if you’re looking for a new cardio workout to take your fat loss to the next level, you seriously have to try HIIT!