The 30 Minute Body Burn to Make You Strong AF

I haven’t always liked working out. Throughout my life, there hasn’t been one workout activity I’ve done for more than a few years. I’ve done running, softball, crew, swimming, lifting, basketball, and more. Nothing ever stuck.

I also haven’t always enjoyed super strenuous workouts. Workouts that pushed me to my limits, that caused me to break a heavy sweat, drained my body for an entire day.

But after college, something in me changed. Maybe it was that I was dating a former collegiate athlete, but for whatever reason I started gravitating towards challenging workouts. I began going to hot yoga 4 times a week, and soon felt my body craving the sweat, heat, and endorphins. 

About a year ago, I decided to supplement my yoga routines with more strength-intensive workouts. I started doing High Intensity Interval Training, or HIIT, made popular by fitness influencers like Kayla Itsines and the Tone It Up girls.

At first, it sucked. These workouts pushed me to my mental and physical limits.

But as time went on, the workouts began getting easier, and I began noticing changes in my body that pushed me to continue: my butt went from super (guys, suuuper) flabby to round, my abs began to show more than ever before, and most importantly, I felt stronger.

HIIT workouts have gained notoriety in recent years due to research that suggests shorter, more intense workouts can lead to more notable effects than longer, lower intensity workouts. Personally, I love that my workout only takes 30 minutes, including breaks. Yes, you push yourself hard for 30 minutes, but it’s done before you know it.

I’ve come up with a 30 Minute Body Burn that targets your legs, abs, and arms. I do this routine 4-5 times a week, but for someone just starting out I would suggest doing it 2-3 times a week and working your way up.

Here’s how it works. Using the infographic below as your guide, set a timer for 6 minutes. Go through the first column of exercises two times. Once your timer is up, rest for 2 minutes, then set the timer again for 6 minutes and go through the second column of exercises two times. Rest for two minutes, then do it all over again. So it will look like this:

Minutes 1-6: rotate twice through column 1
Minutes 7-8: rest
Minutes 9-14: rotate twice through column 2
Minutes 15-16: rest
Minutes 17-22: rotate twice through column 1
Minutes 23-24: rest
Minutes 25-30: rotate twice through column 2

Make sense? Cool!

Some tips:

-Eat before you work out. I always notice a difference when I eat before a workout- I feel much more energized and the workout is less hard
-Don’t go fast. Take your time. You really want to work your muscles.
-Blast some music. Put it on high and lose yourself in the songs. Having great music on makes a huge difference.

The goal is always completion: always complete the workout. If this means slowing down or taking a break, that’s OK. But I believe that once you start a workout, you should push yourself to finish it. This develops a stronger mindset of dealing with both mental and physical difficulty.

Hope you all enjoy! XO.

The 30 Minute Body Burn to Make You Strong AF

23 comments

Reply

Good for you. Keeping active is important. And….allows you to try out more of your amazing creations! We design exercise areas for many of our clients. The most successful ones seem to be areas that motivate rather than the high tech gyms. -Laurel Bledsoe

Reply

I love this style of workout (p.s. have you ever tried fitness blender?). This is perfect timing to jumpstart me into summer!

Sarah | Broma Bakery
Reply

No, I haven’t heard of it! Totally going to give it a try though!

Reply

I’m loving these fitness posts Sarah! I’ve had a gym membership for 6 months and I’ve used it about 10 times. I’m an early riser (like before the gym opens!?) AND I LIKE TO WORK OUT OR RUN FIRST THING. I’LL BE incORPORATING THIS INTO MY MORNING FOR SURE! THANKS

Sarah | Broma Bakery
Reply

I’m still working on waking up earlier and earlier, but once you’re up it does feel great! Hope you enjoy this Debs!

Reply

This is awesome! I found I hate the idea of doing HIIT workouts, then i actually do them and I feel so much better! definietely need to work out the more i eat and cook for my blog!

Sarah | Broma Bakery
Reply

Right? It’s hard, but the good kind of hard!

Reply

i LOVE THIS! THANKS FOR THE MOTIVATION!

Sarah | Broma Bakery
Reply

Hope you enjoy Molly! Thank you!

Reply

HIIT workouts are totally my jam, hence why i love crossfit so much. intense short periods of work and done!

Sarah | Broma Bakery
Reply

Oh totally! I’ve actually never done crossfit. I’ll have to go with you sometime 🙂

Reply

Love this post Sarah! I think my husband Tom would enjoy this workout too!

Sarah | Broma Bakery
Reply

Oh that’s awesome! This type of workout is especially strenuous for guys, since their bodies are larger and take even more energy to do. Hope you guys enjoy!

Reply

sarah, I love this! I run and do pure barre but am looking to do some different things . . going to try cycling and I will totally try these!!! thanks!

Sarah | Broma Bakery
Reply

Oh I’ve been wanting to do Pure Barre for so long now, but there isn’t a studio in Detroit! Hope you like the workout 🙂

Reply

I love the gifs to go along with the descriptions! SO helpful!!! I didn’t get seriously into working out until the past 5 years or so. It makes such a difference!

Reply

LOVE the GIFs!!

Reply

OMG Sarah, you should have searched for a much larger font for “AF”!!!! Hahaha!! What an awesome (and hard) workout! I’ve done it twice this week already and am hoping to get closer to the 30 minute mark with every try! Keep ‘em coming!
xoxo, Maureen

Reply

HI SARAH! I RECENTLY FOUND YOUR BLOG AND LOVE THE POSTS ABOUT A HEALTHY DAILY ROUTINE THAT INVOLVES A LITTLE DESSERT! I ALSO LOVE HIIT AND TABATA WORKOUTS, SO THIS POST IS MY JAM.

I JUST DID THIS WORKOUT AND HAVE A QUESTION (FOR TIMING PURPOSES) – THE MOVES WHERE YOU ALTERNATE LEGS (MOUNTAIN CLIMBERS, BICYCLES, LUNGES AND X JUMPS) DO YOU COUNT EVERY LEG OR EVERY OTHER LEG?

THANK YOU!

Reply

apologies for the all caps, did not mean to shout 🙂

Sarah | Broma Bakery
Reply

Hi Alison! Great question. For this workout, one leg is one rep. So you count each leg!

Reply

I tried this and I love it! Thank you so much for sharing 🙂

Sarah | Broma Bakery
Reply

Fantastic!! Thank you Lisa!

Leave a Reply

Your email address will not be published. Required fields are marked *