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30m Home HIIT Program Part 1

White Coat Workouts

Functional Fitness, General Fitness, Personal Training
Coach
Kiet Le

Designed for busy healthcare students, these 30-minute workouts are all about getting maximum results with minimal time and equipment.

White Coat Workouts: Part 1 — It's Game Time. Part 1 is where the real transformation starts.

You’ll train smarter, move better, and feel stronger — all while keeping fitness realistic and sustainable with your hectic schedule.

Here’s what you can expect: -Quick, effective HIIT-style workouts -Minimal equipment (or just your bodyweight) -At-home or anywhere you have space to move

This isn’t about spending hours in the gym — it’s about making every minute count. Expect a combination of strength, endurance, and mobility work, tailored to the real-world physical demands of a healthcare career (and life).

Stronger Mind. Stronger Body. Stronger Future. Let’s go!

$29
Get 30m Home HIIT Program Part 1
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Improved self-efficacy and resiliance.
Self-efficacy as an individual’s perception or beliefs about their own ability to act appropriately when faced with difficult situations or new circumstances. Resilience is how individuals can improve their ability to cope with adversity. Studies have shown that exercise can improve self-efficacy and resilience - reducing burnout. Improve your burnout with 30m of exercise 2-3x/week!
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Sharpen your mind in only 30m!
Executive function (EF) is the mental ability to plan, focus, and carry out tasks. EF helps manage your attention, emotions, and impulses. A systematic review by Ai et al from the Int. J. Environ. Res. Public Health sought to investigate the effect of HIIT on EF, with 61% (35/57) of outcomes across 24 studies showing that HIIT has positive effect on EF with only around 30m of exercise!
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Benefits of Functional Fitness
Functional fitness is essentially compound movements which work multiple muscles across multiple joints. Compound movements are better for coordination and balance. They're generally more functional, simulating movements in real-life. They engage more muscles = more calories burned compared to isolation exercises. They work more muscles in less time = efficiency.
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Appropriate for any fitness level!
The beauty of functional fitness is that anything can be modified/scaled to any athlete's skill level, comfort level, or to work around an injury. Scaling is necessary to meet the desired stimulus, so even if the movements don't match, you'll get a great workout! Reach out to me for scaling/modifications if you have any questions!
Features
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Programming 3 days per week
Daily HIIT workouts that are accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. With the app, our coaches and team will push you harder, know you better, and keep you going longer,
Equipment
Required
Dumbbells // Kettlebell
Recommended
Ab-Mat // Resistance Band
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Sample Week
Week 1 of 4-week program
Monday
#1

A

My Dynamic Warm-Up

B1

Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2

Front Rack Walking Lunge

10 x 10

Wednesday
#2

A

My Dynamic Warm-Up

B1

DB Deadlift

21, 15, 9

B2

DB Push Press

21, 15, 9

B3

DB Plank Pull Through

42, 30, 18

Friday
#3 

A

My Dynamic Warm-Up

B1

DB Snatch

1 x 100

B2

Burpee

1 x 5

Coach
More from White Coat Workouts
coach-avatar Kiet Le

Head Coach | Orthopedic PA-C, Specialist in Strength and Conditioning, Functional Trainer

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Stronger Mind. Stronger Body. Stronger Future.

Anyone can do these workouts. The hardest step is starting the journey. Let's get started!

Get 30m Home HIIT Program Part 1
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FAQs
What is HIIT?
HIIT stands for High-Intensity Interval Training. It involves short bursts of intense exercise followed by brief periods of rest or lower-intensity movement. It’s designed to burn fat, boost endurance, and build strength — all in less time than traditional workouts.
Is HIIT suitable for beginners?
Yes! HIIT can be modified for all fitness levels. Beginners can start with lower-impact movements and longer rest periods. The key is to push yourself during the work intervals, rest in between movements, and scale/modify the workouts as needed to meet the desired stimulus.
Is there a beginner's version?
Yes! There's a 2-week "Ramp Up Program" available for those who are new to HIIT workouts, or those who just want to try it out! We work through the main movements of the workouts, and help you familiarize athletes with the workout styles.
What if I can’t do high-impact exercises?
No worries! Many HIIT exercises have low-impact alternatives that are joint-friendly but still effective — like step-back lunges instead of jumping lunges, or marching in place instead of running, to name a few examples.

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30m Home HIIT Program Part 1
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