This 30-minute HIIT workout burns more calories than running, according to research

Short on time? Try this HIIT workout and burn up to 500 calories in just half an hour

Man completes a HIIT workout at home
(Image credit: Getty)

When time isn't on our side—whether that's because you work long hours, have to study, or have childcare commitments—it can feel frustrating when you lack time to workout and detach from your responsibilities for a bit. Luckily, short home workouts like this 30-minute HIIT routine means you don't even have to leave the house to fit some cardio into your day.

HIIT stands for "high-intensity interval training" and is a style of workout that requires you to alternate from short bursts of intense exercise to low-intensity recovery periods. HIIT workouts are said to be a much more time-efficient way to burn calories than other activities, much like this 5 move HIIT workout for fat loss.

Although raking up the miles in some of the best running shoes will really help improve your cardiovascular fitness and can help burn calories if fat loss is one of your fitness goals, it isn't always the most time-efficient activity. Scientific research suggests that HIIT is the best solution for those who want to get fit without dedicating lots of time to exercise.

In a study published in the Journal of Strength and Conditioning Research, researchers compared a HIIT workout to an all-out sprint interval session, both using the best exercise bikes. Studying active adults performing both workouts, the researchers concluded “if an individual is seeking to burn slightly more calories, maintain a higher oxygen uptake, and perceive less exertion during exercise, HIIT is the recommended routine.”

So next time you're putting off going for a run, instead try this 30-minute HIIT session shared by the No Bad Addiction YouTube channel. You can burn up to 500 calories in just half an hour with this workout and will have helpful demonstrations and cues from Julia, one of the trainers at No Bad Addiction. 

Watch this No Bad Addiction 30-minute HIIT workout

You will be working for 45 seconds on each exercise and taking 15 seconds of rest time. In true HIIT style, your rest intervals will be short so make sure you have one of the best water bottles for the gym by your side.

This fat-burning HIIT workout has been designed to have you burn around 500 calories in 30 minutes. Well done if you do manage to log this on your best fitness tracker but not everyone will hit the same mark. Various factors such as body composition and fitness ability come into play here but you should get out of it what you put in. The team at No Bad Addiction state that its workouts are there to 'challenge you, make you feel stronger, healthier and better about yourself'. 

Another way to feel good about yourself inside and out is through your diet. Eating a balanced diet that includes foods you enjoy eating with plenty of nutrients is essential for feeling satisfied and fuelled. Plus, increasing your protein intake with one of the best protein powders for weight loss, not only helps you feel fuller between means but will also help your muscles to grow and repair between exercise.

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.