What equipment do I need for 30-minute Full Body Hiit and Strength for Muscle Strength?

No equipment is needed for this workout. You can do it anywhere with just your bodyweight.

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Video Details

Name: 30-minute Full Body Hiit and Strength for Muscle Strength
Uploaded: 2026-08-24
Duration: 30 min 25 s
Description: 30-minute workout video. HIIT, Strength. targeting Full Body. high intensity. helps with Muscle Strength, Cardiovascular Endurance, Weight Control / Fat Loss.

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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

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.

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.

Glute Bridge March

Lift your hips into a bridge and alternate marching your legs. Engage your glutes and core while keeping your hips elevated.

Push Ups

Perform push-ups on your knees or toes. Focus on keeping your body in a straight line and engage your core.

Plank Shoulder Taps

In a plank position, tap each shoulder with the opposite hand. Keep your hips stable and engage your core.

Standing Knee Pulls

In a low squat, pull one knee up towards your chest. Feel the engagement in your core and legs.

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.

Speed Skaters

Jump side to side, landing softly. Feel the burn in your legs and maintain a low position.

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.

Tricep Dips

Lower your body using your arms while keeping your legs straight or bent. Feel the burn in your triceps.

Mountain Climbers

In a plank position, alternate bringing your knees to your chest quickly. Engage your core and maintain a strong plank.

Butterfly Kicks

Lying on your back, kick your legs up and down while keeping your lower back pressed into the mat.

Side Lying Tricep Press

Lying on your side, press your arm up to work your triceps. Focus on controlled movements.

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.

Alternating Side Kicks

Kick side to side, focusing on engaging your core and legs.

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.

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