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The Best 30 Min Weight Loss Workout (+ Free Printable Download)

So many of us are trying to find that perfect weight loss workout.

You know, the one that will make us look fabulous but won’t feel like torture while we are doing it!

Luckily, this 30 minute long workout will help you transform while feeling upbeat and excited about the progress you are making.

Follow along with these exercises and find your own rhythm.

Pull on your favorite workout gear and join me in this HIIT workout today.

You can watch the video or read the written instructions below.

Also, be sure to scroll to the end to download your free printable

Tip: you can save it to your phone to take the workout with you anywhere!

Weight Loss Workout: Exercise List

Free printable – Click to download a free printable of this workout

Warm Up (30 seconds each)

  • Front Kicks
  • Knee Hugs
  • Butt Kicks
  • Step Jacks
  • Knee Hugs
  • Butt Kicks
  • Squats
  • Lunges
  • Side Lunges

Set 1 (45 seconds each)

  1. Jumping Jacks
  2. Air Squats
  3. Alternating Lunges
  4. Mountain Climbers
  5. Bicycles
  6. Full Plank
  7. Mountain Climbers
  8. Gliding Scissors

Rest 1 Minute

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Set 2 (45 seconds each)

  1. Butt Kicks
  2. Side Leg Raises
  3. Star Jumps
  4. Split Squats
  5. High Knees
  6. Squats
  7. Side Shuffle
  8. Jumping Jacks

Rest 1 Minute

Set 3 (45 seconds each)

  1. Crab Walks
  2. Boxer Bounds
  3. Split Squats
  4. High Knees
  5. Side Bends
  6. Star Jumps
  7. Boxer Kicks
  8. High Pulls

Cool Down (30 seconds each)

  1. Quad Stretch
  2. Hamstring Stretch
  3. Knee Hugs
  4. Toe Touches

Weight Loss Workout Video

Click to download a free printable of this workout

Weight Loss Workout: Warm-Up

Start with Front Kicks for 30 seconds, moving quickly to get that fire lit.

Move on to Knee Hugs for 30 seconds, stretching the muscles in your upper legs.

Next are Butt Kicks for 30 seconds, gently tapping your heel to your butt.

weight loss workout

This balances out the knee hugs and stretches another set of muscles.

The next exercise will be Step Jacks for 30 seconds.

Imagine a Jumping Jack but where you step out to alternating sides instead of jumping; less impact but still gets your body moving!

Add another round of Knee Hugs for 30 seconds, and another round of Butt Kicks for 30 seconds.

Now for 30 seconds of Squats – use the form of sitting into a chair to get the most out of it.

Move into 30 seconds of Lunges with your hands on your hips, and then 30 seconds of side lunges.

50 second break! Take a few moments and drink some water.

Weight Loss Workout: First Set

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Light a fire with 45 seconds of Jumping Jacks or Step Jacks, for a low impact option.

Take 45 seconds of Air Squats, using your own pacing but putting a lot of power into your movements.

The next 45 seconds are for Alternating Lunges.

Do Mountain Climbers for the next 45 seconds – you’ll be feeling pretty hot and sweaty, but no matter how fast you go, you’ll be strengthening your body.

Next is 45 seconds of Bicycles, with your knees and elbows coming together in alternating formation. This strengthens your ab muscles while also getting aerobic exercise.

45 seconds now for a full plank! No movement but you’ll feel the burn.

Next is another 45 seconds of Mountain Climbers.

Finally, 45 seconds of Gliding Scissors, moving your legs back and forth up and down while lying on your back.

Now 1 minute to celebrate, calm yourself, and get some water to stay hydrated.

Weight Loss Workout: Second Set

Start with 45 seconds of Butt Kicks, either with a fast jumping pace or a slower pace requiring no jumping, based on what you need done.

Now 45 seconds of Side Leg Raises, testing another part of your muscles and keeping your whole body warm and strong.

Star Jumps or Star Steps are your next move for 45 seconds; this means legs together and hands together in front and then jumping both legs out while both arms spread wide, like the star you are!

Devote 45 seconds to Split Squats, where you don’t let your knee go all the way to the ground.

Now choose between High Knees as jumps or as steps, and do that for 45 seconds.

45 seconds for Squats – you are getting through this workout!

Side Shuffles and toe touches for 45 seconds, though only touch your knees if you are prone to dizziness.

45 seconds now for Jumping Jacks.

1 minute break now for your hydration and to get your breath back!

Weight Loss Workout: Last Set

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Crab walk, low and side to side, for 45 seconds.

Boxer Bounds are next, for 45 seconds, either by bounding side to side while punching forward, or by stepping side to side at your own pace.

Another round of 45 seconds of Split Squats. You’ve got this!

We’re back with High Knees for 45 seconds.

Now for a new one: Side Bends for 45 seconds to strengthen and tone what you’ve been working out so far.

45 seconds more for Star Jumps.

45 seconds for Boxer Kicks, which involve kicking with one leg, squatting and twisting your torso, and then kicking with the other leg.

You can do it, but take your time to make sure you maintain your balance.

High Pulls are your last exercise for 45 seconds!

Knees should be high and you will reach with your arms and pull down to your waist.

Push through so this weight loss workout will work for you, even if you don’t feel like exercising any more at this point.

Cool Down

Stretch your quads for 30 seconds on each side, down on the ground in an extended lunge.

Lean back into a hamstring stretch with one leg extended and the other folded behind you.

Alternate to make sure both sides are fully stretched.

Lie on your back, pull your knees in, and cradle them with your arms while rocking gently from side to side.

Touch your toes and stretch your back and legs gently for 30 seconds.


These kinds of high intensity workouts will deliver great results with only a small amount of your time.

They also target many different parts of your body at the same time!

You can do them multiple times a week, if you wish!

Don’t forget to do the workout regularly along with a clean eating plan.

Be sure to share this helpful workout with your friends on Facebook!

Free printable – Click to download a free printable of this workout

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