This 30 Min Workout Hits HARD — Abs, Strength & HIIT All in One!

This 30 Minute Workout Hits HARD — and I mean it. We’re hitting abs, dumbbell strength training, and high intensity cardio in one nonstop session designed to build muscle, shred fat, and leave you feeling strong from the inside out.

This isn’t your average follow along workout. You’ll work through three targeted rounds:
⏵ Core focused ab training to fire up your midsection
⏵ Dumbbell strength moves to sculpt muscle and build real power
⏵ Bodyweight HIIT cardio to ignite your metabolism and challenge your endurance

No wasted time. No repeat moves. Just 30 minutes of effective, sweat dripping work.

00:00 Intro

Warm Up // 30s x6
00:25 Jumping Jacks
00:55 Cross Toe Touches
01:25 Air Squats
01:55 Chest Opener Butt Kicks
02:25 Pike to Knee Tuck
02:55 Push Up Shoulder Tap

Main Workout

Round 1: Abs
30/30/30/30, 20s rest

04:55 Flutter Kicks
05:25 Lower Leg Raises
05:55 Reverse Crunch to Hip Lift
05:25 Leg Circles

Rest 20

07:15 Frog Crunches
07:45 Cross Crunches
08:15 Tabletop Tucks
08:45 Eagle Arm Crunches

Rest 20

09:35 Oblique Tuck to Leg Lower R
10:05 Hip Dips R
10:35 Oblique Tuck to Leg Lower L
11:05 Hip Dips L

Rest 20

Round 2: Strength with Dumbbells
40s work, 20s rest
11:55 1 1/2 Squats
12:55 RDL to Bent Over Wide Row
13:55 Hammer Curl to Press
14:55 Reverse Lunge to Curl
15:55 Front + Lateral Raises
16:55 Renegade Rows
17:55 Dumbbell Switches
18:55 Thrusters

Rest 20

Round 3: Bodyweight HIIT Cardio
30s work, 15s rest

19:55 High Knees
20:40 Skaters
21:25 Squat Twists
22:10 Mountain Climbers
22:55 Blast Off Push Ups
23:40 Heismans
24:25 Power Jacks
25:10 Pop Squats
25:55 Commandos
26:40 Spider Climbers
27:25 Squat Jacks
28:10 Burpees

Rest 30
29:10 Finisher // 90s AMRAP
5x Dumbbell Push Ups
5x Double Snatches