30 MIN Full Body HIIT Workout

30 Min Full Body HIIT Workout is another tough and intense cardio + strength workout from Heather Robertson. Lots of compound moves, plyometrics, and cardio moves. You are working both your upper and lower body and even your core with the planks and unilateral exercises, but the back is neglected. So even though it does count as a full body workout, it doesn’t work every muscle group. Still, it gets intense. The lunge & press especially (#3 & 4 below). It’s harder than it looks to do an overhead shoulder press while lowering into a lunge. I was working very hard!

This workout contains 3 circuits. You will do each circuit twice. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

I used Heather’s 12 Minute Total Body Tabata as a finisher. Between the two workouts I burned 439 calories and I was wasted by the end of it all!

30 Min Full Body HIIT Workout is 36:30 minutes; 2 minute warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Heather does not identify the weights she uses. The weights listed below are what I used.

Circuit 1:

  1. Push press & twist (stand w/ DBs at shoulders, squat and when you stand, rotate torso to side while doing a single arm overhead press, alternate arms/sides with a squat between each overhead press) (15# DBs)
  2. Lunge & curl (alternating reverse lunges, do a hammer curl each time you lunge) (15# DBs)
  3. Deadlift jack (stand with legs close together, holding one DB in both hands, hinge forward into deadlift and when you rise, do one jumping jack while pushing DB overhead) (one 15# DB)
  4. Side lunges (hold one DB on both hands, do alternating stationary side lunges) (one 25# DB)
  5. High knee run
  6. Repeat #1-5

30 second rest

Circuit 2:

  1. T-push ups (in straight arm plank holding one DB in each hand, do one push up then rotate into side plank, reaching top arm/DB to ceiling, alternate sides with one push up between each side plank) (10# DBs)
  2. Tricep extension (in high double kneeing, holding one DB in both hands, do overhead tricep extensions) (one 25# DB)
  3. Lunge & press (stationary lunges, as you lower into lunge do a single arm hammer curl into an overhead press, DB is overhead when you are at the bottom of the lunge) (one 15# DB)
  4. Repeat #3 on other side of body
  5. Pivot hops (stand with legs wide, pivot/hop to side and lower into lunge, pivot/hop back to start standing with legs wide, repeat on other side of body)
  6. Repeat #1-5

30 second rest

Circuit 3:

  1. Front & sumo squats (hold one DB in each hand, DBs are at shoulders, do one narrow squat, step one leg out to side so legs are wide w/ toes turned out, lower into sumo squat reaching DBs between legs, alternate sides when stepping out with one narrow squat between sides) (16.5# DBs)
  2. Walking plank (alternate straight arm plank with forearm plank)
  3. Front swing (holding one DB in both hands, do a kettlebell swing) (one 25# DB)
  4. Curtsy & raise (holding one DB in each hand, do curtsy lunges, alternating sides, between each side do one double straight arm lateral raise) (9# DBs)
  5. Jump squat & pulse (do one jump squat, land in squat and pulse at bottom 3x)
  6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


8 thoughts on “30 MIN Full Body HIIT Workout

  1. I just completed both workouts. Yes! This was a good one. I love Heather’s workouts anyway. I did the weights you did except on the 2nd set kneeling tricep I had to go to 20lb – Girl, I’m IMPRESSED with the 25lb. TOUGH! I did burn more on this session. 325 cal. I’m a shortie at 5’1. Anyway, just wanted to share and give you props on those tri’s!

    Liked by 1 person

    1. Is that 325 just for that workout or did you also do the tabata? Because if you didn’t do the tabata then I probably burned a little less than you did. Discounting the fact we are using different trackers! My husband has an Apple watch which he thinks is better–even though he rarely ever uses his when he exercises and he does not exercise nearly as much as I do. So… yeah.


      1. Yes that was for both. BUT I had to take a work call in between so I paused my session. The call took 10 minutes and then I went straight to the Tabata workout. Since my heartrate stayed down for a bit maybe that’s why. I used my Polar Heart Rate monitor along with the Apple Watch to compare. The Polar clocked me at a slightly higher calorie burn.

        Liked by 1 person

    1. Thanks! I use a FitBit Charge 4. Calories burned is subjective. FitBits use your BMR to calculate calories burned, which is different for everyone since it uses your height, gender, weight, and age in the algorithm. I have been using a FitBit for 10 years, so for me it is just a way to measure and keep track of ME, since it has 10 years of my data. Whether it’s accurate is debatable, but as a baseline for myself, it works. However, I will return to the same workout a week later and burn less (or more) calories. And I only know that because sometimes I record my calories burned in the review and when I refer back to it, I see the difference. And I have no idea what the reason is for the difference.


      1. Thanks for the response. I like to keep track of calories burned not as LAW because I know it’s relative but it’s interesting to me and motivates me. I was just curious. I’m using my Apple Watch. Thanks so much for posting these. I’m about to do this same 2 workouts. Have a great day.

        Liked by 1 person

  2. Happy Thursday!

    Today I finished Fierce with Day 11 yoga fusion as my main workout. Actually, I did the warmup to this one, flipped over to Caroline’s Christmas shoulders/arms and then went back to the yoga. I was super happy with the Caroline workout because I was able to use 20lb for my heavy weight except for one 45s stretch of bicep pulses which I had to drop to 17.5lb. So yay! ☺️


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