No Time? No Problem – The 30 Minute HIIT at Home Program

by Amy Golby

The 30 Minute HIIT! In this day and age we are constantly rushing around the place trying to fit as much into one day as we can and a lot of the time exercising falls down to the bottom of a very long to do list. One of the most common things I hear from people who want to get fit and healthy is that they just don’t have the time to go to the gym.

WELL you don’t even need to leave the comfort of your own home in order to get fit and you don’t need to spend hours working out either. HiiT (High Intensity Interval Training) is a quick workout that should last from 15-30mins only and aims on raising the high rate in order to optimise fat burning and fitness results. The idea is to work as hard as you can for 30-40secs and then rest for 20-30secs on each exercise within the circuit, once you complete all the exercises take a 1-2 minuet break and then repeat. HiiT Training is quick and can be down with no equipment which means it can fit into anyone’s life and can be done anywhere.

I’ve pulled together this quick 30 min program of 3 circuits of 5 exercises, work through the first circuit working as hard as you can for 30-40 secs and resting for 20-30 secs so each exercise takes you’re a minuet in total. Once you get to the end of the first 5 exercises (circuit 1) take a 1-2 min break and then move onto circuit 2 as per with circuit 1 working/resting for a total of 1 min per exercise and again once your reach the end have a small break and move onto circuit 3. Once you get to the end of circuit 3 take a small break 2-3mins and then repeat the whole thing again start at the top of circuit 1 all the way to then of circuit 3.

SO here it is – made especially for you:



 1. Lunges

  • Standing with one foot forward and knee bent so leg is 90 degrees to the floor and your rear knee is close to touching the floor.
  • Ensuring your front knee is in line with and over the mid-line of your foot,
  • Extend both legs and jump as high as you can swinging your arms will help with momentum
  • As you jump switch the positions of your legs so the front leg becomes the back leg and knee is close to the floor and the back leg becomes the front with knee bent and leg 90 degrees to the floor and repeat swapping each time.
  • Note: if too difficult or uncomfortable stick to dropping into the lunge position, standing and then dropping back into the lunge position alternating between leading leg.


  2. Crunches

  • Lie with your back on the floor, arms at the side of your head (but do not strain the neck with hands).
  • Lift your shoulders of the floor driving your rib cage towards your hips into the crunch position,
  • Hold for a moment or pulse
  • Return your shoulders to the floor and repeat.


3. Squats

  • Stand with your feet shoulder-width apart with your arms by your sides.
  • Squat down pushing your hips back and until your knees and are bent about 90 degrees to the floor.
  • Hold the squat at the bottom for 1-2 seconds .
  • return to standing position ensuring that you engage and squeeze the glutes at the top.


4. Mountain Climbers

    • Begin in a push up position, arms straight and weight through hands and feet.
    • Driving the one knee forward towards your belly button until one leg is bent and knee is approximately under the hip and then return.
    • Then drive the other knee forward until the leg is bent and knee is under the hip and then return.
    • Repeat in an alternating fashion.


5. Tuck Jump

  • Start with your feet together with your arms extended straight above you.
  • Swing your arms down; as you do so, bend your knees slightly.
  • When your arms reach your legs, swing them back up so they are over your head and extend your knees, pushing off your toes to initiate the jump.
  • Once your feet leave the ground, bend your knees and pull them to your stomach so your toes point towards the ground, keeping your legs together and your toes pointed.
  • Straighten your legs to prepare to land.
  • Bend your knees slightly to land. This reduces the impact on your knees, hips, and spine




 6. Press-up

  • Lie on the floor face down and place your hands at just outside of your shoulders
  • Hold your torso up at arm’s length while balancing on your toes or knees.
  • Lower yourself down towards the ground, bending at the elbow until your chest touches the floor.
  • Breathing out press your upper body back up to the starting position.



 7. Side Lunge

  • Stand with your knees and hips slightly bent, feet shoulder-width apart, and the head facing forward and chest up.
  • Take a slow lateral step to the right. Keep your toes pointed forward and driving your hips back and keeping low.
  • Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge.
  • At the bottom of the move pause for a second, and then extend through the working leg to return to a standing position
  • Repeat on opposite side.


8. Bicycle Crunch

  • Lie with your back on the floor, arms at the side of your head (but do not strain the neck with hands).
  • Lift your shoulders of the floor driving your rib cage towards your hips into the crunch position,
  • Bring your knees up so they are in line with your hips, and your lower legs are parallel to the floor.
  • Slowly move your legs through a pedal like motion, bringing your left knee over to meet your right elbow return back to starting position and then repeat bringing your right knee over to meet your left elbow.
  • Repeat one crunch on each side counts as one rep.


9. Jumping Jacks

  • Stand with your feet together and your hands down by your side.
  • In one motion jump your feet out to the side and raise your arms above your head.
  • Immediately reverse that motion by jumping back to the starting position.


10. Plank

  • Lay down chest on the floor.
  • Lift yourself up supporting your weight on your toes and your forearms.
  • Your arms should be bent and directly below your shoulders.
  • Keeping your hips down and belly button drawn in toward the sky
  • Keep your body straight and balanced at all times
  • Hold this position as long as possible.
  • Note: if holding your weight on your toes is too difficult drop your knees to the floor for more support.




  11. Curtsy Squat

  • Stand with feet shoulder-width apart.
  • Cross right leg behind body and to the left so that inner thighs touch.
  • Bend left knee 90 degrees, toes pointing forward.
  • return to starting position
  • Alternate between each leg, a lunge on both sides counts as 1 rep.


 12. Leg Raises

  • Lay on your back on the floor
  • Keep your legs as straight as possible
  • Slowly raise your legs perpendicular to the floor.
  • Hold the contraction at the top for a second
  • Slowly lower your legs to the start position.


 13. Sumo Squats

  • Stand with your feet wider then shoulder width apart.
  • Brace your abs and initiate the movement by pushing your hips back and bending the knee
  • Squat down pushing your hips back and until your knees and are bent about 90 degrees to the floor
  • Hold the contraction at the top for a second
  • Slowly lower your legs to the start position.


14. Tri-cep Dips

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.


15. Burpee

    • Start standing with your legs shoulder-width apart.
    • Place your hands on the floor and jump your legs back so you end up with your stomach and thighs on the floor with your elbows bent.
    • From the floor, press up like you would when doing a push-up.
    • Pushing your hips back and Jump your feet under your hips.
    • Stand or Jump up to Finish the movement bringing your hands over your head.








Remember work to your speed but challenge yourself, note down how many reps you do and then try and beat that the second time round. I have provided you with instructions on how to perform each exercise and how to make it easier if you are struggling. The main thing I want you to focus on is to keep going, do not give up even if you have to drop to an easier variant half way through that’s OK! Just keep going!


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