30 Minute HIIT - No equipment needed

Meghan Senn Fitness

Functional Fitness

Coach

Meghan Senn

This 3-day-a-week HIIT workout is designed to maximize fat burn, boost cardiovascular fitness, and build lean muscle — all in a 30 minute session. Each workout includes short bursts of high-intensity exercises followed by brief recovery periods to keep your heart rate elevated and metabolism revving.

You'll train just three days a week, giving your body time to recover, repair, and grow stronger while still getting results fast. Whether your goal is weight loss, improved endurance, or overall fitness, this program delivers — no gym required.

As the weeks progress, the training program will use progressive overload to make each week a little more challenging.

You will have access to this program forever, once you purchase it. 4 weeks x 3 session per week = 12 total training session $35/12 sessions = $2.90 Each session is just under $3

$35

Get 30 Minute HIIT - No equipment needed

30 Minutes

This high intensity short workout will allow you to take time during your busy scheduled and get it done!

Fat Burn

HIIT combines short bursts of intense effort with brief recovery periods. This intensity forces your body to use more energy, leading to a higher caloric burn in a shorter time compared to steady-state cardio.

Improves Cardiovascular Health

VO₂ max is a key marker of cardiovascular fitness — it measures how much oxygen your body can use during intense exercise. HIIT pushes your heart and lungs to work at near-maximum capacity in short bursts, which over time improves oxygen efficiency.

Features

Programming 3 days per week

Each day involves different bodyweight/light weight workouts. Everyday is a full body burn!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

No equipment

Recommended

Dumbbells

Sample Week

Week 1 of 4-week program

Sunday

Power & Conditioning

Circuit :30 on / :30 off - 2 rounds

Mountain Climbers Russian Twists Squat Jumps Front Plank *videos found under tips*

Rest

1 x 2:00

Circuit :30 on / :30 off - 2 rounds

Push-Ups Jumping Jacks Split Squat Jumps Crunches *videos found under tips*

Rest

1 x 2:00

Circuit :30 on / :30 off - 2 rounds

Burpee Suitcase Crunch Wall Sit Butt Kick Jumps *videos found under tips*

Rest

1 x 2:00

Tuesday

Full Body Strength

Circuit :30 on / :15 off - 3 rounds

Reverse Lunges Single Leg Glute Bridge (Right leg only) Single Leg Glute Bridge (left leg only) Bench/Stair Dips Plank Jacks x3 (complete two complete sets prior to rest)

Rest

1 x 2:00

Circuit :30 on / :15 off - 3 rounds

Squats Superman Hold Incline Push-Ups (bench or stair) Lateral Lunge Hollow Hold x3 (complete two complete sets prior to rest)

Rest

1 x 2:00

Thursday

Core + Cardio + Burn

Circuit :30 on / :30 off - 2 rounds

Flutter Kicks (place your hands under your butt for more support) Skip in Place Bicycle Sit-Ups Jump Rope (simulate jump rope)

Rest

1 x 2:00

Circuit :30 on / :30 off - 2 rounds

Toe Touches Plank Jacks (on your hands not your elbows) Glute Bridge Burpee

Rest

1 x 2:00

Circuit :30 on / :30 off - 2 rounds

Drunken Mountain Climbers (knee to opposite hand) Inchworm (push up at the bottom is optional) Squat Jumps Body Saw

Rest

1 x 2:00

Coach

More from Meghan Senn Fitness

Meghan Senn

I’m a former college athlete with a deep passion for helping others reach their full potential. As a Certified Strength and Conditioning Specialist (CSCS), I have experience at UConn, Duke University, and IMG Academy. Whether you're chasing performance goals or simply looking to feel stronger and healthier, I bring a results-driven, experience-backed approach to every training session.