30 Minute Accelerated Workout

What if you could workout for only 30 minutes a day and burn a crazy amount of calories? Guess what! You can when you Get Your Sweat On With This 30-Minute Accelerated Workout!

Get Your Sweat On With THis 30-Minute Accelerated Workout

Consistency and efficiency are the equation for good results! We get it, you’re busy. Who isn’t these days? But getting in shape doesn’t mean you have to sacrifice hours in your day to see results. It’s about being efficient with the time you have and consistently putting in that time.

If you’re in a time pinch, focus on programs that are designed to maximize your results in a minimal amount of time. Further your research into HIIT and circuit training. A well-rounded, combination of high-intensity cardio and resistance training, whether it’s iron weights, resistant equipment, and/or bodyweight, can guarantee you a full body workout in a timely manner.


I know the term HIIT or high-intensity interval training sounds intimidating, but don’t be frightful! This popular method of training can be modified for people of all fitness levels. It’s based on your heart rate, not the exercises being performed! So not only can it be modified for any level, but training can be performed in any mode of exercise.

There is plenty of research available now showing us that similar fitness benefits can be achieved through these shorter, more intense workouts. So we can exercise in shorter amounts of time and see similar results. So heck, why waste more time than you need to, right?! I’ll bang out 30 hard minutes instead of an hour and a half moderate work any day. But Dani is also a crazy, beastly, jumping plyo bean when it comes to her training!


PLUS! You may have heard the term EPOC floating around recently. If not, this stands for excess post-exercise oxygen consumption. What that means is with these high-intensity workouts, our bodies are still working hard to recover long after we’re done exercising. You’ve just put your body through the ringer and it’s trying to come back down to its normal resting levels. During this time, the body is burning extra calories – using more energy – to come back down. Think of it as a sprint versus a jog. You’ll be huffing and puffing catching your breath after a sprint. Whereas we usually could strike up a conversation after a nice jog. Aka CHA-CHING! More bang for your buck with the higher, shorter intensity!

Be Mindful

Due to the intense nature of these workouts, the body needs a little bit more time between workouts to recover. They’re more exhaustive than a moderate-steady state workout. Start with one HIIT workout per week, and add more in as you see fit to your schedule.

Are You Ready To Get Your Sweat On With This 30-Minute Accelerated Workout?

Here is a sample Dani-style circuit! Quick, full-body workout that requires no gym and no equipment. Just your commitment! I guarantee this 30-minute blaster will have you sweating in no time!

Warm up:

– 5x in a row –

10 squats

10 jumping jacks

10 seals

10 crossovers


– 4 sets, all exercises are 10 reps –

No longer than 1-minute rest between exercises, if needed

No longer than 2-minute rest between sets

  1. Burpees
  2. Mountain climbers (10 each side)
  3. 1-leg triceps push-ups (10 each leg up)
  4. In & out squat jacks
  5. Rolling planks
  6. Step back lunge to 1-leg hop up – knee to chest (10 each)
  7. Push-up + knee tucks (hop in hop out)
  8. Side lunge + squat + other side lunge + squat = 1
  9. Bicycles (20 total)

Don’t Forget To Refuel

Be sure to compliment your efforts with a balanced meal or shake post workout.


Article Courtesy Of Dani Capanna, MS, DTR, CDM