Full Body HIIT Workout Plan: 30 Minute Weekly Routine

In today’s fast-paced world, finding time to exercise consistently can be challenging. That’s where high-intensity interval training (HIIT) steps in—delivering maximum results in minimum time. This 30-minute full-body weekly HIIT workout plan is designed to help you burn fat, build lean muscle, and increase cardiovascular endurance, all in just half an hour a day.

Whether you’re a beginner or an experienced athlete looking to upgrade your routine, this plan provides intense yet efficient workouts you can do at home or in the gym with minimal equipment.

30 Minute Full Body Weekly HIIT Workout Plan Burn Fat and Build Strength

The Science Behind HIIT

HIIT workouts alternate between short bursts of intense activity and brief periods of rest or low-intensity movement. This method keeps your heart rate elevated, promoting better calorie burn even after the workout ends—a phenomenon known as excess post-exercise oxygen consumption (EPOC).

Full Body Benefits

A full-body HIIT workout ensures all major muscle groups are engaged—core, legs, glutes, chest, back, and arms. The result? Improved functional strength, fat loss, and aesthetic definition in one efficient plan.

Equipment Needed (Optional but Helpful) Weekly HIIT Workout Plan

While most of this HIIT plan can be done with just bodyweight, having access to the following can add variety and resistance:

• A pair of dumbbells or kettlebells
• Resistance bands
• Yoga mat
• Timer or interval timer app
• Jump rope (optional)

Weekly HIIT Workout Plan Schedule Overview

Here’s how the week breaks down:

Day	Focus Area	Duration
Monday	Total Body Strength HIIT	30 min
Tuesday	Cardio & Core HIIT	30 min
Wednesday	Lower Body HIIT Burn	30 min
Thursday	Active Recovery or Yoga	30 min
Friday	Upper Body Power HIIT	30 min
Saturday	Full Body Fat Burner	30 min
Sunday	Rest or Light Stretching	30 min

Let’s break down each day for maximum results.

Monday: Total Body Strength Weekly HIIT Workout Plan

Objective: Build strength while maintaining high intensity

This workout combines compound strength movements with cardio intervals to kick off your week strong.

Structure:

• 40 seconds work / 20 seconds rest
• 5 exercises per round
• 3 rounds total
• 1-minute rest between rounds

Exercises:

1. Jump Squats
2. Push-Ups to Shoulder Tap
3. Dumbbell Thrusters (or Bodyweight Squat + Press)
4. Mountain Climbers
5. Reverse Lunges with Bicep Curl

Tip: Go at your max effort during each 40-second window. Focus on controlled movements for strength-based exercises.

Tuesday: Cardio & Core Weekly HIIT Workout Plan

Objective: Burn calories and strengthen the core

This day blends high-energy movements with core-shaping exercises to torch fat and improve stability.

Structure:

• 30 seconds work / 15 seconds rest
• 6 exercises per round
• 3 rounds total

Exercises:

1. High Knees
2. Bicycle Crunches
3. Jump Rope or Jumping Jacks
4. Plank to Push-Up
5. Russian Twists
6. Burpees

Core Focus: Engage your abs throughout every move, especially in transitions between standing and floor-based exercises.

Wednesday: Lower Body Burn Weekly HIIT Workout Plan

Objective: Sculpt and strengthen glutes, quads, and hamstrings

Today is all about power and endurance for the lower body, with glute-activating and leg-building movements.

Structure:

• 45 seconds work / 15 seconds rest
• 4 exercises per round
• 3 rounds total

Exercises:

1. Jump Lunges
2. Sumo Squats (add dumbbells for more intensity)
3. Glute Bridges or Hip Thrusts
4. Lateral Step-Outs or Resistance Band Walks

Progression Tip: Add resistance bands or dumbbells to intensify the challenge.

Thursday: Active Recovery or Yoga Weekly HIIT Workout Plan

Objective: Promote recovery, flexibility, and mobility

Your muscles need time to repair and grow. Use this day for low-intensity movement, stretching, or a 30-minute yoga flow.

Suggestions:

• Dynamic stretching
• Foam rolling
• Beginner’s yoga session (focus on hips, hamstrings, and shoulders)
• Light walk or cycling

Why It Matters: Recovery supports muscle repair, reduces soreness, and helps prevent injury.

Friday: Upper Body Power Weekly HIIT Workout Plan

Objective: Build definition and strength in arms, chest, shoulders, and back

This HIIT upper body circuit builds endurance and power with explosive and resistance moves.

Structure:

• 40 seconds work / 20 seconds rest
• 5 exercises per round
• 3 rounds total

Exercises:

1. Push-Ups (add variations: incline, decline, or knee-based)
2. Dumbbell Rows
3. Triceps Dips (use a bench or chair)
4. Plank to Renegade Row
5. Pike Push-Ups

Pro Tip: Prioritize form, especially in push and row variations, to maximize gains and reduce strain.

Saturday: Full Body Fat Burner Weekly HIIT Workout Plan

Objective: Total body metabolic conditioning

This workout is a high-intensity finisher for the week—blending strength, cardio, and explosive movements to maximize calorie burn.

Structure:

• EMOM (Every Minute On the Minute) format
• Pick 5 moves and complete the given reps at the start of each minute
• Rest for the remainder of the minute
• Repeat 5 rounds

Exercises (10-15 reps each):

1. Burpees
2. Squat to Press
3. Push-Ups
4. Jumping Lunges
5. V-Ups

Finish Strong: This format pushes you mentally and physically. Stay consistent with form and pace.

Sunday: Rest Day or Light Stretching

Objective: Recovery and reset

It’s important to honor rest to allow your body to recover, rebuild, and recharge. If you’re feeling tight or sore, opt for light stretching or a mobility routine.

Optional Activities:

• Gentle yoga
• Walk outside
• Breathing exercises
• 15-minute foam rolling session

Reminder: Recovery is not laziness—it’s smart training.

Nutrition Tips to Maximize Your Weekly HIIT Workout Plan Results

Pre-Workout Fuel

• Eat 30–60 minutes before your session
• Focus on easily digestible carbs and some protein
  • Examples: Banana with peanut butter, oats with berries, smoothie with almond milk and protein

Post-Workout Recovery

• Eat within 60 minutes of finishing
• Include lean protein, complex carbs, and hydration
  • Examples: Chicken and quinoa bowl, protein shake with banana, eggs and whole grain toast

Hydration Matters

• Stay hydrated before, during, and after your workouts
• Consider electrolyte support on intense or sweaty days

Benefits of a Full Body Weekly HIIT Workout Plan

1. Time-Efficient

In just 30 minutes a day, you can stimulate muscle growth, elevate heart rate, and burn a significant number of calories.

2. Increases Metabolism

The EPOC effect ensures that your body continues to burn fat for hours after the workout ends.

3. No Gym Required

You can follow this workout at home, outside, or at the gym—making it accessible and flexible for all lifestyles.

4. Full-Body Conditioning

You’re not neglecting any muscle group. Each day targets different areas, ensuring balanced development and injury prevention.

5. Mental Resilience

The structure builds not just physical strength, but also mental toughness as you push through challenging intervals.

Tips for Long-Term Success with Weekly HIIT Workout Plan

Track Progress

• Record reps or weight used each week
• Use a fitness journal or app to log workouts

Listen to Your Body

• Modify moves based on your fitness level
• Take extra rest if you feel overly fatigued or sore

Stay Consistent

• Set workout times and treat them like appointments
• Even on lower-energy days, show up and do your best

Celebrate Wins

• Whether it’s a new PR or showing up 5 days in a row, small wins lead to big results

Transform Your Body in Just 30 Minutes a Day

This 30-minute full body weekly HIIT workout plan is your blueprint for building strength, torching fat, and achieving optimal health in just one week—and beyond. With consistency, smart nutrition, and dedication, you’ll see and feel the results quickly.

Don’t wait for the perfect moment. Start this weekly HIIT plan today and unlock your full potential!

Ready to Sweat? Save this plan and commit to just 30 minutes a day. Your transformation starts now.

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