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This New Interval Training Trend Makes Working Out Faster—and a Lot More Fun

When you’re watching Netflix, 30 minutes doesn’t feel like much time at all. But at the gym, it can seem like an eternity. That’s why HIIT workouts are basically our fitness savior. Interval-based training, especially when it combines cardio and strength moves, seriously makes time fly.

Here’s a killer HIIT circuit that’s super efficient, works your entire body, and burns tons of calories. Follow along as Sarah Kusch, a certified trainer and Grokker expert, performs an intense interval routine full of plyometrics, strength work, and cardio moves. And when the 30 minutes are up, you’ll be stronger—and more sweaty—than you ever thought possible in that amount of time.

Grab a medium and heavy set of dumbbells and press play when you’re ready to get to work. Find a complete list of the exercises you’ll perform below.

Start with a 3 1/2-minute warm-up. Perform the following exercises in order for one minute each. Finish with a 2 1/2-minute cool-down.

Curtsy Lunge with Hourglass Rotation

Plie Squat with Alternating Rotation

Overhead Triceps Extension Pullover with Reverse Lunge

Speed Skater with Elbow Drive

Twisting Jump Squat

Front to Lateral Raise

Lunge Row

Squat Halo Twist with Chop

Alternating High Knees with Crunch

Lunging Tap Down

Squat Rotating Press

Frog Squat

Overhead Rotating Chop with Lunge

Close and Wide Runner

Front Curl to Lateral Curl to Press

One-Leg Row

Squat Side Crunch

Broad Jump with Star Jump Back

Front Kick

Interested in more short and effective at-home workouts? We have thousands waiting for you on Grokker, the one-stop shop online resource for wellness. Join Grokker today and get 14 days of FREE unlimited at-home workout classes.