penny barnshaw garage fitness girl

5 Calorie Torching Workouts You Can Do In 30 Minutes


There are so many benefits to cardio aside from burning calories, including heart health, happy hormones and general fitness. But if fat loss and calorie burning is your goal, it is definitely a good idea to include some cardio and HIIT style workouts into your routine, along with some regular strength workouts to retain that muscle. 

By the way, all workouts burn calories! But a 30-minute cardio or HIIT workout that has been designed to really get that heart pumping is going to get maximum bang for your buck, which is what most of us are looking for! 

Here are some super-effective calorie-torching workouts that I’ve created for you to do at home, in only 30 minutes or less.

30 Min No Equipment Calorie Killer Pyramid HIIT 

Have you tried pyramid workouts? They are quite intense, but the feeling you get after completing a pyramid-style workout is certainly worth the effort. You don’t need any equipment for this workout, but you do need a lot of energy! 

We will have 7 cardio exercises to move through, and we’ll be completing each move for 30 seconds, adding on an exercise as we move up the pyramid. We will perform exercise 1 for 30 seconds then rest 30 seconds, then exercise 1 + 2, rest 30 seconds, and so on until we complete moves 1-7. Then, we move back down the pyramid in reverse order, dropping off exercise 1, then exercise 2, then exercise 3, and so on. 

See for yourself and do it along with me! 

Intense Cardio HIIT | No Equipment

All you need to complete this Intense Cardio HIIT workout is 30 minutes and your exercise mat, making this the perfect HIIT workout for busy women who want to lose body fat but are pressed for time. It’s a full-body high-intensity interval training (HIIT) workout meaning, you work hard for a short amount of time and burn serious calories, fast.

This at home HIIT Circuit is full of bodyweight cardio exercises that will boost your metabolism and help you to get shredded. You don’t need any equipment to complete this fat-burning cardio HIIT circuit: just the grit to go hard and push yourself to get the results you want.

The workout is broken up into 3 rounds. You will complete a circuit of 10 bodyweight exercises working for 40 seconds, then resting for 20 seconds, with a 1-minute rest between rounds.

30 Min Dumbbell Cardio Workout | Intense HIIT Pyramid

An intense cardio workout for the dumbbell lovers out there! This one is another pyramid-style workout to help you torch maximum calories while you tone and strengthen your entire body.

You’ll need a variety of weighted dumbbells to complete this HIIT cardio dumbbell workout. I used  1 set of 3kg + 5kg + 8kg  dumbbells but you may want to use something lighter or heavier depending on your strength and fitness level. Let’s smash this one out together! 

Hardcore Full Body HIIT | No Equipment

HIIT workouts are great for burning calories, just make sure you work as hard as you can and take the allocated rest periods. Aside from not needing any equipment, this workout has the added benefit of having no boring repeat sets. Great for when you want to mix things up! 

Bring your A-game, because we’ll be completing each exercise with 50 seconds work and only 10 seconds rest! Thankfully, we’ll have a much-needed 1-minute rest between the 2 circuits. 

Quick and Intense HIIT Cardio and Abs

This workout is only 20 minutes, a good one to keep handy for when you’re committed to getting that cardio boost, but are feeling really short on time. This one has the added benefit of including some ab work, no repeats, and no equipment necessary! 

Let me know which of these calorie-burning workouts you loved the most! 

If you enjoy these moves, why not join me on YouTube where I upload new follow-along workouts every week! Make sure you subscribe and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out for free every month, and I’d love for you to follow me on Instagram and Facebook.

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