EFFECTIVE Full Body HIIT | 30 Minute No Equipment Cardio, Strength + Abs Workout For FAT LOSS

I was just asked recently whether I make my own workouts, or if somebody else tells me what to do.  While I fully admit to being inspired by others’ workouts and learning new exercises from the internet (thank you, Pinterest!), I do make up all of the routines that I film for YouTube.  And I spend some time thinking about the best way to arrange the exercises, what the purpose of the workout is, and how best to explain it on-camera.  I am a professional fitness trainer, not just a pretty face.  Ha!

Most of the time, I’m aiming for a great stand-alone, full body workout that most people would be able to do without too much difficulty.  There are four factors that I consider when I’m putting together workouts:

  • Duration – ideally, I like a workout that’s 30 minutes or less
  • Intensity – more intensity = more fat- and calorie burn, so it’s best to crank things up to 11
  • Simplicity – maybe it’s just me, but I definitely prefer feeling like I’ve mastered an exercise, so I often return to my stable of tried and true moves
  • Effectiveness – it’s not fun to work out and not see or feel any results from it, so I aim for exercises that work the major muscle groups

Today’s workout hits the sweet spot for each of these factors – it’s 30 minutes long, including the warm up and cool down; it’s high intensity (with short intervals as a bonus!); the exercises are uncomplicated; and it’s a full body workout, with cardio and strength covered.  BOOM!  Perfection!  My work here is done.  🙂

This is a pretty beginner-friendly workout, too, though there is a fair amount of work in the plank position, which I know is troublesome for a lot of my subscribers.  A great way to modify all the planking is to do the cardio portions (Mountain Climbers, Mule Kicks and Rockettes) on an elevated surface, like a couch or a chair.  That way you still get the cardio benefit, but don’t have your full bodyweight on your wrists for such a long time.

Check out the video below to follow along in real time or just to get a sense of how the workout is laid out before you take this breakdown with you!

Full Body FAT LOSS HIIT Workout Breakdown - Pahla B Fitness

EFFECTIVE Full Body HIIT | 30 Minute No Equipment Cardio, Strength + Abs Workout For FAT LOSS

Set your timer for 15-second intervals.

Warm Up (complete this circuit three times before resting 15 seconds and moving on to the main workout):

  • Arm Circles
  • High Knees
  • Booty Kickers
  • Inchworms

Main Workout (complete each “triplet” four times in a row, then rest for 15 seconds and move on to the next “triplet.”):

  • Mountain Climbers + Pushups + Left Side Plank Hold
  • Mule Kicks + Spiderman Sprawls + Right Side Plank Hold
  • Rockettes + Bridge Thrusts + Russian Twists
  • Squat Burpees + Squats + Standing Crunches
  • Washing Machines + Reverse Lunges + Star Balance
  • 180-degree Jumps + Diamond Pushups + Plank Hold

Finisher (complete the pair four times in a row without rest):

  • Jackknifes + Snow Angels

Cool Down Stretching:

  • Ab Stretch
  • Cobra Pose
  • Child’s Pose
  • Quad Stretch
  • Arm Stretch
  • Chest Stretch

Can’t see the video below?  Click here:  https://youtu.be/KBj0MXD-xsY


New workouts, right in your inbox! Subscribe for more.

(Not a lot more. Like, two emails a week. And definitely no spam!)

Powered by ConvertKit