This is workout three, the 30 Minute Miracle Workout from The Best Quick Workouts for All-Day Energy article. For this workout it’s all about adding intensity to your session and getting the most fat-burning potential possible to your workout.

Using the routine from All-Day Energy Workout: 20 Minute HIIT, add in 10 minutes of cardio intervals. So either add 10 more minutes after the circuits, or in between the circuit, try 10 minutes of cardio intervals, where you go all out for 45 seconds and then rest for 15 seconds before the next one. You could use a treadmill, elliptical, bike, run outside, jumping jacks or other plyometric moves like jumping lunges or squat hops.

Be aware of jumping cautiously; it is not recommended for those with joint or back problems. As always, check with your doctor first and err on the side of caution.

Workout 1: The 7 Minute Workout

Workout 2: 20 Minutes of Intervals

30 Minute Miracle

Type: HIIT

Targets: Full Body

Equipment: None

Level: All levels

A great workout that combines cardio and strength training.

Warm Up

5-8 minutes of your favorite warm up exercise.

Main Workout

Do each exercise for 1 minute. Rest 1-2 minutes then repeat circuit.Then complete 10 minutes of cardio intervals, where you go all out for 45 seconds and then rest for 15 seconds before the next one. You could use a treadmill, elliptical, bike, run outside, jumping jacks or other plyometric moves like jumping lunges or squat hops.

Bicep Curls - Sets: 1   Reps: 1 min

Squats - Sets: 1   Reps: 1 min

Burpees - Sets: 1   Reps: 1 min

Overhead Shoulder Press - Sets: 1   Reps: 1 min

Alternating Lunges - Sets: 1   Reps: 1 min

Crunches - Sets: 1   Reps: 1 min

Push Ups - Sets: 1   Reps: 1 min

Jumping Jacks - Sets: 1   Reps: 1 min

Plié Squats (wide legged squats) - Sets: 1   Reps: 1 min

Plank - Sets: 1   Reps: 1 min

Main Workout Videos

Bicep Curls

Bicep Curls

Sets: 1

Reps: 1 min

Squats

Squats

Sets: 1

Reps: 1 min

Burpees

Burpees

Sets: 1

Reps: 1 min

Overhead Shoulder Press

Overhead Shoulder Press

Sets: 1

Reps: 1 min

Alternating Lunges

Alternating Lunges

Sets: 1

Reps: 1 min

Crunches

Crunches

Sets: 1

Reps: 1 min

Push Ups

Push Ups

Sets: 1

Reps: 1 min

Jumping Jacks

Jumping Jacks

Sets: 1

Reps: 1 min

Plank

Plank

Sets: 1

Reps: 1 min

Cool Down

Your usual cool down and stretching routine

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/all-day-energy-workout-3-30-minute-miracle/

FitBodyHQ.com

Christy Lyons

Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More

Get the FitBodyHQ Newsletter (it's filled with good stuff!)
Every week we'll send you more stuff we think you'll love.
  • Aiimer Boonheur

    Hello !
    Sorry for my english , i want to know if after each exercices of the hiit circuit , i have to do 10 mn cardio -》 45 second exercice and 15 second repos of this 10 mn cardio,exact ?
    And i do 3 times the hiit before do the 10 mn cardio?

  • These is a great workout. You can even do this kind of workout at home. And with a proper diet for sure you will achieve the best result.

Loading more awesome...
Load More