Total body workout in 30 minutes? Yes, please! This workout combines fast-paced strength circuits with 2-minute HIIT bursts to build your cardiovascular and muscular endurance for an all-around efficient session. While rated a level 3 difficulty, there are plenty of opportunities to take this to a level 4. Keep reading for suggestions.

Workout Overview:

• Warmup and Cooldown Included
• 2 Strength Circuits
• 2 Two-minute HIIT bursts
• Water break halfway
• Equipment: Dumbbells (medium to medium-heavy): I used 15lbs for most exercises

This workout was designed with efficiency in mind. I wanted you to walk away from this 30 minutes feeling strong and accomplished while working as many muscle groups as possible. For that reason, most exercises are functional movements so we can get the most bang for our time together! Examples of some functional movements you'll see: curtsy lunge + clean, thruster, deadlift + upright row, and T-plank with push-up. Additionally, there are a few isolated movements to split things up. 

Each of our 2 strength circuits will consist of 4 exercises: a total body, upper body, lower body, and core focus. We perform each for 40 seconds work / 10 seconds rest. Since rest periods are so short, I recommend selecting one set of dumbbells that work for all 4 exercises. Since this is an endurance-building workout, our goal isn’t to lift as heavy as possible. Rather, select a medium to medium-heavy (for you) set of dumbbells that push you to feel a healthy level of fatigue toward the last 10 seconds of the round. For reference, I used 15lb for all but the T-planks.

Between each strength circuit, we have a 2-minute HIIT burst. 3 exercises will be performed for 1 round of 30 seconds on / 10 seconds rest. These will pull the last bit of energy from your body before a longer rest period — so give it what you got! While this section is higher-impact, I offer modifications within the workout to take the impact out.

This workout is a level 3, but on the cusp of a level 4. Here are some ways to modify or progress the workout to meet yourself where you’re at:

• Modifications: Take the jump out of the HIIT exercises as needed, keep a moderate pace, and use medium (for you) dumbbells.
• Progressions: Push yourself at a quicker pace (within safe reason), choose high-impact when possible, and use medium-heavy dumbbells.

This is a routine I’ll come back to time and time again. I worked up a good amount of sweat while feeling strong and energized at the end — just what I was aiming for! Let me know how you feel post-workout in the comments.

Nicole

Warmup (5:00) — 30 sec each
Torso Rotations
Standing Leg Curls
Good Morning with Around the World
Dynamic Side Lunge
Reverse Lunge + Rot. + SL Deadlift - R
Reverse Lunge + Rot. + SL Deadlift - L
Inchworm + Spider Lunge, alt.
Downward Dog to Plank Knee Drive
Alt. Squat + Jump
Butt Kickers

Workout

Strength (6:30): 40 sec on/10 sec off, 2 rounds
Thruster
Alt. Bent Over Row
Alt. Lateral Lunge
Plank Knee to Elbow, alt.

HIIT Burst (2:00): 30 sec on/10 sec off, 1 round
Squat Jump
Lateral High Knees
Walking Plank (3) + Burpee

WATER BREAK

Strength (6:30): 40 sec on/10 sec off, 2 rounds
Sumo Deadlift + Upright Row
Cross Body Bicep Curl, alt.
Curtsy Lunge + Clean
Weighted T-Plank + Push-up, alt.

Repeat HIIT Burst

Cooldown (5:00) — 30 sec each
Neck Stretch
Overhead Reach with Side Bend, alt.
Chest Opener + Tree Hug
Runner + Hamstring - R
Pigeon - R
Runner + Hamstring - L
Pigeon - L
Half Kneeling Shoulder Stretch - R
Half Kneeling Shoulder Stretch - L
Downward Dog Calf Stretch