This 30-Minute HIIT Workout Burns Crazy Calories

Written by
Doug Balzarini
A new year always brings a flurry of energy to the pursuit of fitness goals: You’re feeling re-energized, freshly motivated, rocking new gear and, hey, even downright optimistic you’ll finally reach those lofty gains you’ve been seeking. Whether it’s losing fat, gaining muscle or just feeling healthier, talking about goals and strategizing how to get there is valuable—but it’s only the beginning.

Taking action on your goals, however, is the most important—and frequently the most difficult—part.

With that in mind, high intensity interval training, or HIIT, can be a useful workout tactic to get you started without spending countless hours in the gym. The three-move, 30-minute HIIT workout below requires just a few pieces of equipment, and can be easily modified based on what you have available.

For this HIIT routine, you’ll perform an ‘On The Minute’ workout, or OTM. For example, if you complete six burpee pull-ups in 25 seconds, you would then rest for the remaining 35 seconds of the minute.
HIIT Workout
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Since this example is a 30-minute routine and there are 3 exercises, by the end of the workout you should have completed 10 sets of each exercise. A good goal is to complete each exercise in 20 to 30 seconds so you get roughly 30 to 40 seconds of rest.

Don't forget to warm up and cool down to ensure a well-rounded approach.
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Burpee Pull-ups
6 reps
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First, set up under a pull-up bar. Begin by putting both hands on the ground and kicking your feet out behind you to get into a pushup position. Perform one pushup and then hop your feet up towards your hands. As soon as your feet hit the ground and you begin to stand up, look up, jump, grab the bar and pull your chest towards the bar. Lower yourself down under control, release your hands from the bar and go right into the next rep as soon as your feet touch the ground.
READ: How to do a Pull-Up
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Kettlebell Swings
20 reps
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With your feet shoulder width and knees slightly bent, hike the kettlebell back hard towards your body, keeping it close to the groin. Using a powerful hip extension, drive the bell out in front of you while you squeeze your glutes and stand up tall. The bell should travel to about chest height at the top. To hike the bell back down, actively pull the bell down with your lats to begin the next repetition.
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Rower
100 meters
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Begin the movement by driving out with the legs first, then pull with the back and arms. Finish the movement by pulling the handle to the upper abs. Return to the starting position by extending the arms first and then bending the knees once the handles pass over the knees.

Think of your movement on a clock—the upper body should pivot at the hips from 2 o'clock at the catch position, to 10 o'clock at the finish position. This will help prevent over-flexing or over-extending.
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