See our favourite workouts to gain muscle and lose fat all in 30 minutes or less.
They’re the short and sweet workouts which will blitz your muscles, build strength and help you lose fat.
There’s no need to go to the gym or even leave your home for that matter, see our selection of home YouTube HIIT workouts which will leave your muscles burning while you’re drenched in a pool of sweat.
1. 25 minutes – Ultimate HIIT Workout For People Who Get Bored Easily – Fitness Blender
With a different exercise for every single interval, it’s an interesting one for those who get bored of workouts and want to do more than just go through the motions.
This one is intense and you’ll get a feeling of joy, relief, and as one user joked, ‘the sudden urge to cry’ once it’s complete. With an estimated maximum calories of 360 burnt in just 25 minutes, it’s a brilliant fat-burner for the more experienced.
Focus: Legs
Equipment needed: None
Experience Level: Advanced
2. 15 Minutes – Fat Burner HIIT Workout – Joe Wicks
Follow along with the king of HIIT in an intense workout that’ll blitz your entire body with a focus on your core and legs. With quite a few technical movements such as jump lunges, mountain climbers and high knees we suggest going for another workout if you suffer from knee pain or injuries.
Focus: Core & Legs
Equipment needed: None
Experience Level: Intermediate
3. 20 Minute HIIT Workout (Knee Friendly) – Mfit
One of our favourite low-impact workouts on YouTube, a HIIT workout without jumping or any moves strenuous on the knees. But in the words of bubbly trainer, Molly, ‘no jumping does not mean easy’.
Focus: Legs, shoulders & arms
Equipment needed: Lightweights (5kg or below)
Experience level: Beginner
4. 30 Minutes – Body Weight Circuit – Rejuvage
Our fitness expert, Colette Pienaar talks through a simple but effective circuit to work your entire body, with a focus on legs. Complete the cycle 3 – 4 times, or as many as you can handle before fatigue.
Focus: Bums, tums, arms & core
Equipment needed: None
Experience level: Beginner
5. 15 Minutes – Leg Slimming Pilates Butt & Thigh Workout – Fitness Blender
A workout which focuses specifically on the thigh and butt. By the time you’ve finished your legs and glutes will feel like jelly. With some more technical movements, such as heel taps at the end, we’ve labelled this one as intermediate, but beginners are welcome to try as there’s a very low risk of injury with this workout.
Focus: Legs & Glutes
Equipment needed: Mat
Experience level: Intermediate
6. 30 Minutes – Strength Training – JessicaSmithTV
Get stronger with Jessica Smith’s workout guide for strength. She takes you through compound movements for the main part to focus on building the larger muscle groups. Before you know it you’ll find the weights starting to get easier as your strength improves.
Focus: Full Body
Equipment needed: Mat, 5kg – 10kg dumbbells
Experience level: Intermediate
7. 20 Minutes – Abs & Cardio HIIT Workout – Group HIIT
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A quick fat-burning HIIT session in a format we absolutely love by Group HIIT, with clear timers indicating how long your workout has left. Expect your abs to be burning afterwards!
Focus: Abs
Equipment needed: Mat
Experience level: Intermediate
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