HIIT 30: Burn Fat & Torch Calories

An intense HIIT routine that targets body fat. Raise your heart rate and burn calories by working your body’s biggest muscle groups.
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from 30 min

Muscles used


Burn fat and torch calories with this workout tailored to your level of fitness. HIIT stands for High-Intensity Interval Training.

HIIT is one of the most popular and effective training methods. Not only does it burn fat; it also challenges your muscles. High-intensity exercise phases (40 seconds) alternate with recovery phases (20 seconds). You can rest for up to 90 seconds after each round. Repeat the circuit 4-5 times.

If the Close Grip Push-Up is still too difficult for you in the long run, you can spread your elbows a bit farther apart. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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HIIT 30: Burn Fat & Torch Calories
1. Jumping Jacks
40 sec.
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This foodspring video shows you how to do jumping jacks correctly. Jumping jacks are exercises that work your full body - and not only your circulatory system, but also your muscles and your endurance. Stand upright with your arms at your sides, hands touching your thighs. Now bring your arms to the side and up over your head until your fingertips touch, while jumping in the air to land with your feet spread apart. Then jump your feet back together while bringing your arms back down to your sides.
2. Butterfly Reverses
40 sec.
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This foodspring video shows you how to do butterfly reverses correctly. This exercises targets the backs of your shoulders. Lean your upper body forward. Keep your back straight and knees slightly bent. Your arms are stretched out long, forward from your body. Now bring your arms up towards the ceiling. Pull your shoulderblades together as you move. Then lower your arms and repeat.
3. Close Grip Push Ups
40 sec.
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This foodspring video shows you how to do close grip push ups correctly. Unlike classic push-ups, your hands are closer together and your elbows are tucked close to your sides. This gives an extra challenge to your triceps and your pecs. Make sure you keep your whole body tight.
4. Alternating Lunges
40 sec.
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This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn't lean forward. Bring your leg back to your body and start the whole thing again with your other leg.
5. Military Plank
40 sec.
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This foodspring video shows you how to do a military plank correctly. This type of plank demands extra balance and strength from your core. Start in a half push-up: your elbows are on the floor under your shoulders, while your shoulders, belly and glutes are tensed. Now raise yourself up higher by putting first one hand, then the other, onto the floor in the place your elbow used to be. You will end up on your hands and toes. Now take it back down one by one until you're back on your elbows and toes. Make sure your hips are always parallel to the floor. Move slowly and make sure your belly and glutes are always tight to keep your stability.
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Our tip
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