Hiit

30-Minute HIIT Tabata

30-Minute HIIT Tabata — a advanced hiit session (30 min) for fat loss. No equipment required. Train at home, in the gym or outdoors.

Fat Lossadvanced30 minBodyweightHome~360 kcal

Workout Overview

30-Minute HIIT Tabata — a advanced hiit session (30 min) for fat loss. No equipment required. Train at home, in the gym or outdoors.

high intensity~360 kcal

Warm Up

5 minutes progressive warm-up60s

The Workout

1
Bodyweight Squat
quads, glutes8 sets20srest 0.16666666666666666 min
2
Burpee
full-body8 sets20srest 0.16666666666666666 min
3
Mountain Climber
core, shoulders8 sets20srest 0.16666666666666666 min
4
Jumping Jack
full-body8 sets20srest 0.16666666666666666 min
5
Forward Lunge
quads, glutes8 sets20srest 0.16666666666666666 min

Cooldown

5 minutes slow walking + stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — work hard on work intervals, recover during rest.
3
Finish with the cooldown to bring your heart rate down and start recovery.

20 seconds all-out, 10 seconds rest — the Tabata protocol.
Stop if technique breaks down.

How to Progress

1.Add weight to squats.
2.Extend to 9 rounds.

Common Mistakes

Pacing instead of pushing intervals.
No warm-up before max effort.

Discussion

0 Comments

No comments yet

Be the first to share your thoughts.

Share:

More plans

Related Workouts

Chosen by goal, level and equipment — never random.

HIIT workout session

Fat Lossintermediate

25-Minute HIIT Workout

A bodyweight high-intensity interval session that torches calories and builds conditioning in 25 minutes flat.

25 minBodyweightHome

Young woman training in a modern gym during a HIIT session

Fat Lossbeginner

20-Minute Beginner HIIT

20-Minute Beginner HIIT — a beginner hiit session (20 min) for fat loss. No equipment required. Train at home, in the gym or outdoors.

20 minBodyweightHome

No-equipment HIIT workout at home

Fat Lossbeginner

20-Minute No-Equipment HIIT

20-Minute No-Equipment HIIT — a beginner hiit session (20 min) for fat loss. No equipment required. Train at home, in the gym or outdoors.

20 minBodyweightHome

Full body workout session

General Fitnessbeginner

20-Minute Full-Body Workout

A no-equipment full-body session you can do in your living room — push, squat, hinge and core in one efficient circuit.

20 minBodyweightHome

Movements

Exercises in This Workout

Person performing a squat

Bodyweight Squat

Person training during a high intensity workout

Full Bodyintermediate

Burpee

Person doing mountain climbers

Coreintermediate

Mountain Climber

Runner training during a cardio session

Jumping Jack

Learn more

Related Articles

Person doing a strength training pose inside the Berlin Philharmonic while traveling

Training While Traveling: Keep the Habit Alive on the Road

No gym, no problem. Fifteen minutes in a hotel room is enough to keep your streak — and your gains — alive.

May 18, 20251 min read

Man holding a plank exercise on the sand at the beach

Core Strength Basics: Train Your Core Without a Single Crunch

Your core is built for stability, not sit-ups. Here’s the anti-crunch approach to a stronger, more resilient midsection.

Apr 5, 20251 min read

Woman doing a home fitness workout at home

Home Workout Basics: Train Hard Without a Single Machine

You don’t need a gym. Learn which bodyweight and dumbbell moves build real strength at home — and how to progress them.

Mar 2, 20252 min read