Image of an athletic man in the gym about to engage in some effective HIIT training exercises that work.

Is your schedule so hectic you genuinely struggle to fit in a trip to the gym?

If you work out at home instead, do you find it hard to make adequate time for a worthwhile workout?

Well, today’s glance at how to get fit in 30 seconds with 10 quick workouts that work for guys might be just what you’ve been looking for.

One of the best ways to make the very best use of limited time is to think about incorporating HIIT exercises into your weekly routine but what does that mean?

What is HIIT?

High Intensity Interval Training is one highly efficient way of blasting away fat while putting your cardiovascular system through its paces without demanding 90 minutes on a treadmill.

  • You work out at high intensity for a short spell of perhaps 30 seconds. This should push your heart rate up to 90% of its maximum by, for example, sprinting
  • Follow this up with low intensity activity which can be either slowly walking or complete rest. For the purposes of this article, we’ll advise you to rest

So, if you want an enhanced calorie burn that’s maintained after your workout is done, don’t use time as an excuse. Anyone can find the room in their schedule for these 10 quick workouts that work for guys.

We’ll mix these exercises up so you can target the whole body. We’ll also assume that, if you’re reading this, you haven’t come here looking for a single 30-second workout. Try a rotation of 5 of the below exercises so that, even with rest periods included, you can still nail a fruitful mini-workout in just 5 minutes.

10 Quick HIIT Workouts That Work For Guys

Warm up by stretching gently then launch into a handful of these shotgun moves when you have a few spare minutes…

1) Sprinting

Get things firing on all cylinders and raise a sweat with a 30 second sprint.

  • If you’re working out indoors, run in place for 30 seconds at full clip
  • With access to outside space, simply spring full speed for just 30 seconds to really kick your body into gear

2) Push-Ups

There’s a huge variety of push-ups at your disposal so you can always branch out by altering the position of your hands if you find standard press-ups too easy. Conversely, you can try your hand at assisted push-ups on your knees if the regular version is too taxing.

  • Form is everything. Just because you only have 30 seconds, do not obsess over the number of reps
  • Assume the plank position with your hands and feet on the floor
  • Keep your body completely straight and lower yourself slowly until your chest hits the deck
  • Make sure you keep your core nice and tight throughout and raise slowly back to the starting position

3) Leg Raises

Hit your abs and legs together with some simple leg raises. Trust us, even 30 seconds with these might feel too long so don’t be ashamed if you need to scale this one back when you’re just starting out.

  • Lie flat on your back with your hands to your sides
  • With both legs and feet together, raise your legs 5 times as high as you can, 5 times to the middle and then 5 times just a few inches from the floor
  • If you complete these within 30 seconds, raise your feet 6 inches from the floor and hold in position until this 30 second set is done

4) Squats

The staple of all forms of circuit training the world over, squat jumps are invaluable for the lower body.

  • Stand up keeping your feet roughly shoulder-width apart
  • Put your arms out in front with your hands in line with your chest
  • Bend your knees to lower down into a squat position
  • As you get to the bottom, launch yourself upward in an explosive movement perfect for torching fat
  • Assume the squat position again and repeat

5) Dips

A classic jailhouse workout since it can be done using anything from dedicated dip bars to a bed or couch, you’ll hit your core hard while also working out your arms and legs

  • Rest back with your arms behind you on the couch, bed or holding on to a bar if you have one handy
  • Keep your legs out in front of you fully extended
  • Raise and lower yourself by bending then straightening your arms

6) Burpees

The strangely named burpees are another fat-burning beauty worth weaving into your quickfire 30-second routine. Hitting your arms and legs, chest and core, back and glutes, burpees are a real powerhouse move.

  • Standing, drop to the ground by kicking your feet out behind you so your chest touches the floor
  • Bring your feet back under your body as quickly as you can
  • Jump up into the air clapping your hands and repeat

7) Plank

A plank is a key isometric move where you can reap the dividends of exercising without even moving your body.

  • Assume a push-up position with your abs fully engaged
  • Keep your arms straight so your body is perfectly aligned
  • Remain in place

8) Jump Rope

While the other exercises here demand nothing by the way of equipment, if you have a jump rope to hand, skipping is a fantastic way to pump your heart rate up and put your whole body on blast for 30 seconds

  • Use a jump rope or suitable cord
  • Rotate the rope while jumping over it at the pace you can manage. This one can get quite addictive!

9) Sit-Ups

While you can perform crunches or any one of hundreds of abs exercises, there’s a certain purity about the traditional sit-up if you focus on form and take it slowly.

  • Lie on the ground with your arms overhead and knees bent
  • Flex your abs and swing your arms so they come toward your knees as you sit upwards
  • Use your hands to hit the ground between your feet then return to the starting position

10) Lunges

Rounding out with another explosive movement, 30 seconds of alternating lunges should be enough to get the heart rate up and for you to notice a real burn.

  • Stand with your feet wide apart
  • Step out with your right foot as you bend your right knee
  • Lower yourself down so your left knee is almost touching the floor before immediately raising yourself and returning to the starting position
  • Repeat on the opposite side


Clearly, the idea of working out in just 30 second chunks is not going to deliver ripped abs in a week or bulging biceps overnight. That’s not what this approach to fitness is all about.

For anyone who seems to be perpetually fighting against the clock and always thinking about working out but never actually doing it, just getting started and finding a routine is a leap forwards.

Once you establish a regular approach to working out, you might very well find you start to enjoy it more. From here, it’s much easier to scale up the timing than it is to start cold from nothing. Start walking up the stairs instead of taking the elevator to bolster your program further. Occasionally stroll to the store instead of driving. Assimilate more exercise into your day to build on what you do in dedicated exercise periods. It all adds up.

Give these exercises a try and let us know how you go!

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