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30-Minute HIIT Blast

Get ready to push your limits! This high-intensity circuit mixes explosive bodyweight moves with bar and ring work to torch calories and build serious strength — all in just 30 minutes.

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Workout Breakdown

Warm-Up

Jumping Jacks

1 set × 30s

Arm Circle

1 set × 20s

Hip Circle

1 set × 20s

High Knees

1 set × 30s

Inchworm

1 set × 5 reps

HIIT Circuit

4 circuits

Burpee

1 set × 40s

Pull-Up

1 set × 40s

Dip (Parallel Bar)

1 set × 40s

Mountain Climber

1 set × 40s

Ring Row

1 set × 40s

Jump Squat

1 set × 40s

Cool Down

Standing Forward Fold

1 set × 30s

Chest Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Child's Pose

1 set × 40s

Seated Hamstring Stretch

1 set × 30s