Fat Shredding 30 min HIIT Workout for Serious Results

Fat Shredding 30 min HIIT Workout for Serious Results

Fat Shredding 30 min HIIT Workout for Serious Results

Feel like you’ve hit a weight loss plateau? The good news is you don’t have to spend hours in the gym or consume a lettuce diet to kick-start your body’s fat burning ability.

A 30 min HIIT workout is what you need to drop the extra weight and fast. We’re not going to lie; it’s tough but as the saying goes: no pain, no gain!

This fat shredding workout will work your entire body, helping you achieve some serious results. Set in a Tabata format, it will get your heart rate up quickly and you’ll be in and out in 30 minutes flat!

30 min HIIT fat shredding workout

Start with a gentle warm up such as a brisk walk on the treadmill, a ride on the bike or a few minutes skipping.

Set your timer for 20 seconds on, 10 seconds rest. There are 6 sets in total.

Exercise 1: Rowing Machine

Set the resistance to your desired level and row for 20 seconds flat out!

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

Quick break and drink, then on to exercise 2

Exercise 2: Sled Sprint Pushes

Position your sled on a flat surface that allows you to run 15-20 metres. Push the sled the entire way, sprinting at your max. Turn and repeat the track up and back for the entire 20 seconds.

Too easy? Add weights to your sled to up the intensity.

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

Quick break and drink, then on to exercise 3

Exercise 3: Dead Ball Slams

Stand with your feet shoulder width apart. Lift the ball over your head and explosively slam the ball to the ground. Follow the ball down, ending in a low squat position. Pick it up and repeat for 20 seconds.

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

Quick break and drink, then on to exercise 4

Exercise 4: Chair Jumps (Box jumps)

Starting in a squat position, jump up onto the chair or box and hold the squat. Repeat for 20 seconds.

Too hard? Try stepping up onto the chair until you build up your strength and endurance.

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

Quick break and drink, then on to exercise 5

Exercise 5: Dumbbell Push Ups

Place a pair of dumbbells on the floor and get into the push up position, grasping the weight in each hand. Lower your body to the floor completing one push up. Raise yourself to the starting position and row one dumbbell up to the side of your chest. Lower it to the floor and repeat with the other side. Do as many reps as you can in 20 seconds.

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

Quick break and drink, then on to exercise 6

Exercise 6: Squat Jumps

Start in a squat position, jumping up and back down into the squat.

Too easy? Hold dumbbells to increase the difficulty.

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

Quick break and drink, then on to exercise 7

Exercise 7: Mountain climbers

Start in a push up position and maintain a stable spine. Bend your left knee and quickly bring it up as close to your chest as possible. Return to your starting position and repeat with your right knee for 20 seconds.

Too easy? Try a cross-body mountain climber moving you knee to the opposite elbow.

Rest for 10 seconds and then repeat this until you have completed 6 efforts.

By now you should be feeling rather ill, which means its working!

The best thing about this workout is, that you can repeat it each week without changing anything, because as you get fitter and stronger, you will just be able to complete more and more reps within the 20 seconds!

Enjoy.

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