A 30-Minute HIIT and Hold Workout

We love every day of the week equally here at aSweatLife, but there’s a special energy around Fridays that’s unavoidable. It’s also easy to get swept up in that wave and totally forget about your workout when you catch a case of the Fri-yays.

If that describes you today, we’ve got your back. This workout will take up only 30 minutes of your time and will use just your bodyweight to do get the job done. Translation: you can do this anywhere, anytime.

Here’s your workout!

Do this set three times through. Be sure to warm up before you hit this set. You’ll spend a minute on each each exercise combo. Each combo of exercises includes a HIIT move and an isometric hold. Pay attention to the timing below, most HIIT exercises last for :30 and the isometric hold is also :30. There’s one exception and that’s push-ups. Nobody is making you do a push-up hold for :30 today.

  • 1:00 – First :30, burpees (aim for 10 total burpees), second :30, hold a plank
  • Rest :10
  • 1:00 – First :30, right lunge hop, last :30, hold a low lunge
  • Rest :10
  • 1:00 – First :30, left lunge hop, last :30, hold a low lunge
  • Rest :10
  • 1:00 – First :30 Low boat, to high boat, , last :30, High boat hold
  • Rest :10
  • 1:00 – First :30 Squat jump, Last :30, squat hold
  • Rest :10
  • 1:00 – Fist :45 push-ups, last :15, low push-up hold

Here are your moves:

Burpees: Squat down, touching the floor and jump back into a plank. Lower down to the floor, allowing your chest to touch the floor, staying in control. Push back up, jump forward into your squat position again and jump into the air, clapping overhead.

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Plank: Keep your shoulders, hips and heels in a straight line. Your palms should be flat against the floor with your fingers spread wide and your hands directly beneath your shoulders. Hold there.


Lunge hop: With your feet about hip-width apart, step one foot back about two feet (depending on how tall you are). Bend your front knee to 90 and bend your back knee down towards the floor. Jump up a few inches off the ground, staying in your lunge position. Land softly in your lunge position.

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Low lunge hold: With your feet about hip-width apart, step one foot back about two feet (depending on how tall you are), bending your front knee to 90 and bend your back knee towards the floor. Hold there.


Low boat, to high boat: Start in a low boat position, with your heels and shoulder blades lifted off the floor. Keeping your back flat, pull your knees towards your chest while pulling your core in tightly. Return to your starting position. Option: place your hands behind you to make this more attainable.

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High Boat hold: Hold in that flat-backed, high boat position. Continue to pull your belly button towards your spine.


Squat jump: Start in a low squat position with your feet hip-width distance and your knees behind your toes. Jump up from there and land softly in a squat. Option: do bodyweight squats instead.

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Squat hold: In a squat with your feet hip-width distance and your knees behind your toes, sit at the bottom of your range of motion and just hold.


Push-ups: In a push-up position, with your body in a straight line, bend your elbows to lower down, then press back up. Keep your core tight to keep pressure out of your low back.

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Low push-up hold: Hold low with your elbows bent and your body in a straight line.



(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of asweatlife.com a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.