30 Minute HIIT Bootcamp Workout

Today’s workout was originally designed to be run virtually via Zoom, but as you’ll see, it makes for a killer quick high intensity interval workout.

Below each section is a handy timing guide so you know what to set on your interval timing app in advance.

Thanks to Lauren Brennen for sharing this one (also there’s more about Lauren and a shout out at the end).

Arm/Leg/Core Equaliser

Length: 30 minutes

Equipment needed: None (just an interval timer)

Warm Up: (5mins)

Perform each line superset style – x2 rounds.

No rest between supersets.

1. Jog on Spot 25s + Squat 25s
2. High Plank Shoulder Tap 25s + Power Jacks 25s
3. Walkout 25s + Squat Swing 25s

Workout: (18mins)

There are 3 exercises in each circuit, perform them x3 rounds through, one after another for:

• 40s of each, 30s of each, 20s of each = 4:30mins per round.

Circuit 1

• CTG Push-ups
• Reverse Alternate Lunge
• Sit-ups

Circuit 2

• Plank Suicides
• Low Squat Walks (in & out)
• Reverse Crunch

Circuit 3

• Crab Touch
• Sumo Squat
• Plank Rainbow

Circuit 4

• High Plank Shoulder Tap
• Alternating Curtsy Lunge
• Side Ankle Touches

Example of Circuit 1:

R1 – Push-ups 40s + Lunges 40s + Sit-ups 40s
R2 – Push-ups 30s + Lunges 30s + Sit-ups 30s
R3 – Push-ups 20s + Lunges 20s + Sit-ups 20s

Finisher: (2:15mins)

Complete 3 rounds: 20s of each / 15s of each / 10s of each

• High Knees
• Power Jacks
• Squat Swings

Collect More Quick Workout Plans

Do you like the feel of this workout?

It certainly doesn’t muck about. Everything is timed down to the second to keep clients moving and getting the most out of the 30 minutes.

And the author of this workout, Lauren Brennen, has just released a whole book of them.

Before I jump into what’s in the book (other than the awesome workout above) I want to congratulate Lauren.

Over the years many trainers have messaged me with book ideas that they’d like to create, but very few have actually followed through and made it. Because it’s not easy. Selecting the workouts, writing them up properly, formatting everything. It’s painstaking work all to create something like this. And at the end you’re not even sure if anyone is going to like it.

But, after messaging me a couple of months ago with her idea, Lauren has brought it to life in the form of the NHF Virtual Training Session Guide.

This is a huge achievement and I’d love if we all gave Lauren a big round of applause. (I’ll wait a moment while you put down your phone). She’s taken hours and hours to put together something that will improve our industry by sharing her experiences and knowledge.

There are some great programs in the book, 24 in total, and some awesome tips for running engaging virtual bootcamps. (But remember, these sessions can be used face-to-face too.)

The book best suits trainers who run virtual sessions or 45 minute or less face-to-face sessions.

Lauren has kindly offered Bootcamp Ideas readers $40 off, just make sure the code BCI40 is entered during checkout. If you use the button below it should add the code automatically.

Check out more about the NHF Virtual Training Session Guide and grab your copy:

Whether you choose to buy it or not, be sure to send Lauren some love, it’s always awesome when one of our community makes something to share with us.

–Kyle

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.