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30-minute Full Body Hiit and Strength for Muscle Strength
Kaleigh Cohen Strength•Processed: Mar 03, 2026
30-minute workout video. HIIT, Strength. targeting Full Body. high intensity. helps with Muscle Strength, Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout includes a warm-up followed by a series of high-intensity exercises targeting all major muscle groups, focusing on both strength and cardiovascular endurance.
🏃 Guide
This workout is designed for individuals looking to improve their overall fitness through a combination of high-intensity interval training and strength exercises. It effectively addresses muscle strength and cardiovascular endurance.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Squat with Alternating Front Kick
Perform a squat and kick one leg forward alternately. You should feel your legs and core engaging. Maintain a neutral spine throughout.
2
Windmill Squat Jack
Squat down and reach for the opposite toe while performing a squat jack. Feel the stretch in your legs and engage your core.
3
Glute Bridge March
Lift your hips into a bridge and alternate marching your legs. Engage your glutes and core while keeping your hips elevated.
4
Push Ups
Perform push-ups on your knees or toes. Focus on keeping your body in a straight line and engage your core.
5
Plank Shoulder Taps
In a plank position, tap each shoulder with the opposite hand. Keep your hips stable and engage your core.
6
Standing Knee Pulls
In a low squat, pull one knee up towards your chest. Feel the engagement in your core and legs.
7
Sumo Squat 3 Pulse with Jump
Perform a sumo squat with three pulses followed by a jump or calf raise. Engage your legs and maintain control.
8
Speed Skaters
Jump side to side, landing softly. Feel the burn in your legs and maintain a low position.
9
Plank Blast Off with Alternating Knee Pulls
In a plank, pull one knee towards your chest, alternating sides. Keep your core tight and maintain a strong plank.
10
Tricep Dips
Lower your body using your arms while keeping your legs straight or bent. Feel the burn in your triceps.
11
Mountain Climbers
In a plank position, alternate bringing your knees to your chest quickly. Engage your core and maintain a strong plank.
12
Butterfly Kicks
Lying on your back, kick your legs up and down while keeping your lower back pressed into the mat.
13
Side Lying Tricep Press
Lying on your side, press your arm up to work your triceps. Focus on controlled movements.
14
Plank Walkout with Alternating Front Raise
Walk out to a plank and raise one arm in front of you. Engage your core and maintain stability.
15
Alternating Side Kicks
Kick side to side, focusing on engaging your core and legs.
16
Wall Sit with Optional Alternating Leg Lift
Hold a wall sit while lifting one leg at a time. Keep your back against the wall and engage your quads.
Safety Notes
Consult a physician before starting this workout if you have any pre-existing conditions. Avoid if you have severe joint pain or recent injuries.
Duration: 30m 25s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthCardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Osteoporosis, Rheumatoid Arthritis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#30 min#half hour#HIIT#Strength#intermediate#None#Full Body#high