This 30-Minute HIIT Cardio Workout Can Be Done Anywhere and Requires Zero Equipment

We could sit here and list all the reasons why we love high-intensity interval training (aka HIIT) but we’ve got a workout to get to, so suffice to say that it’s one of the most efficient types of exercise there is.

“You can burn more calories in a 30-minute HIIT session than you do with 30 minutes of steady-state cardio exercise,” said Jennifer Nagel, ACE-certified personal trainer and CEO of Figured Out Fitness. This is because of the EPOC (excess post oxygen consumption) effect, she explained, which occurs when your body continues burning a modest amount of calories after an intense workout. Nagel added that HIIT has also been shown to lower your blood sugar and contribute to a lower resting heart rate, which is a good indication of overall cardiovascular health. And since HIIT workouts are short by design, they can fit into any busy schedule.

Speaking of which — if you have 30 minutes and a bit of space, Nagel created this all-bodyweight HIIT cardio workout just for you. She said it’s a quick, intense, and effective workout meant to get you sweating with moves that target your whole body. Grab your water and get your timer ready, then check out the 30-minute circuit ahead!

30-Minute, Full-Body Bodyweight HIIT Cardio Workout

Directions: Warm up for about three minutes with standing marches, step out swings, and this dynamic warmup. Then start the HIIT circuit, performing each exercise for 30 seconds followed by 30 seconds of standing marches or step out swings for active recovery. After you complete all five exercises, rest for one minute. Repeat the circuit five times. Cool down by walking in place for one minute, followed by this stretch session.

For more of a challenge, Nagel said you can do each exercise in the circuit for 45 seconds, followed by 15 seconds of active recovery.