When you have the time, it becomes difficult to train in a targeted manner. Such occasions call for 30-minute HIIT workouts that make the most of a bad situation. Instead of spurring it on, tune in to effective routines that will get the most out of what you are working with. If you turn to vigorous interval training and implement a high work-to-rest ratio that increases your heart rate for most (if not all) of the session, you can work out your condition and boost your metabolism to trigger fat loss. Who wouldn’t want that? Bookmark these 30 minute HIIT killer workouts. They will get you going in no time.
Best 30 Minute HIIT Workouts to Burn Fat and Build Muscle
Workout 1: barbell complex
Equipment needed: Barbell and weight plates
Directions: A complex is a very efficient method of strength training that asks you to do many different exercises in succession without putting the weight in between to regain your balance. For this reason, it makes the most sense if one movement “flows” into the next. At the end of the last rep of the last exercise in a complex, you were likely to have been under load for up to 2 minutes. And that’s the point. Rest as long as you need between rounds, but challenge yourself how many rounds you can do in 30 minutes. The goal: try to hit 7 rounds.
A1) Barbell Romanian Deadlift x 8 repetitions
A2) Barbell Bentover Row x 8 repetitions
A3) Barbell hang clean x 6 repetitions
A4) Barbell crouched forward x 6 repetitions
A5) Barbell push press x 6 repetitions
Pro tip: When choosing the weight for the complex, be sure to choose a weight that corresponds to the “smallest” or “weakest” buoyancy in the group. In the training above, this would likely be compression presses or hang clean for most lifters. Don’t pick your 8RM deadlift knowing that this is the weight to clean and push.
Training 2: EMOM training
Equipment needed: Dumbbell set (kettlebell optional)
Directions: EMOM training stands for “every minute of the minute” and is a great way to manipulate a time crisis and short rest intervals to burn more fat and trigger muscle growth. To do an EMOM workout, choose a large lift and a weight that is 60 percent of your normal 10 reps max. Start your timer, then start your first set of 10 reps (it will likely take about 20 seconds). You now have the remainder of this minute to rest. Your next sentence will begin immediately when the clock starts the next minute. The idea is to repeat this work / break until you reach the allotted time. Next time you’re at the gym, try this EMOM workout:
1. Cup Squat x 8 reps – EMOM for 15 minutes
After sentence 15, rest as long as necessary
2. Incline Dumbbell Bench Press – 10 reps – EMOM for 15 minutes
Pro type: EMOM training completely depletes a specific muscle group once all sets are completed. If you plan to do EMOM sets of more than one exercise during a workout (as required in this exercise), make sure you are using non-competing muscle groups. It would not be advisable to follow, for example, 15 minute EMOM cup squats with split squats. It would also be inadvisable to successfully bench press with dumbbells and pushups or overhead press. Give your muscles a chance to reap all the benefits of exercise.
Training 3: Tabata training
Equipment needed: Set of dumbbells
Directions: Using the Tabata Method embodies HIIT. For a specific exercise, you focus on 20 seconds of work followed by 10 seconds of rest. Then repeat this sequence 8 times before moving on to the next move. The goal should be to use very light or body weight when appropriate, and aim for fast, explosive, but honest reps that use full range of motion and good technique. In 30 minutes, you should be able to complete 5 rounds of tabata while resting for some time between exercises. Try this:
1. Tabata Bodyweight Squats: Set a goal below (like a low step platform) to achieve consistent depth in each sentence. It won’t be easy when the clock is running. Aim for 25 reps.
Rest 1 minute before continuing with Exercise B.
2. Tabata pushups: Using the same principle as above, place a mat or pad on the floor under your chest so it is in contact with each repetition.
3. Tabata Bentover lines: Use no more than 10 pounds
4. Tabata Dumbbell Push Press: Use no more than 10 pounds
5. Tabata Bodyweight Stationary Lung: You can decide whether to jump forward or backward, but remember not to spend time between repetitions.
Pro type: With this type of exercise, it is easy to decrease your range of motion when you are tired. While the overall goal is indeed to do as many reps as possible, you should always make an assessment in your head. Don’t strive for more reps at the expense of good form. When you’re tired, take a second or two to collect yourself, then hit a few more great quality reps.
Training 4: Active resting approach
Equipment needed: Set of dumbbells or kettlebell, heavy resistance band and belly wheel
Directions: To keep your heart rate from bottoming out between sets, simply do filler exercises for the duration of your intended break that recruit very different muscle groups than your main exercise (use 30 percent of your typical effort). You must continue repeating for the entire allotted time.
1. Cup squats: 5 x 12 repetitions with 1 minute rest between rounds
Filling exercise: Banded triceps pressdowns x 60 seconds
2.Body weight chinups: 4 x maximum repetitions with a 1 minute break between rounds
Filling exercise: Body weight glute bridge x 60 seconds
3. Ab-wheel rollouts: 4 x 10 repetitions with 1 minute rest between rounds
Filling exercise: Dumbbell biceps curl x 60 seconds
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