When you’re crunched for time, training with purpose gets difficult. Such occasions call for 30-minute HIIT workouts that make the best of a bad situation. Instead of winging it, come prepared with effective routines that do the most with what you’re working with. Turning to high-intensity interval training—implementing a high work to rest ratio that keeps your heart rate elevated for most (if not all) of the session—helps train your conditioning and elevate your metabolism to trigger fat loss. Now who wouldn’t want that? Bookmark these killer 30-minute HIIT workouts. They’ll get you fired up in no time.

Best 30-Minute HIIT Workouts to Burn Fat and Build Muscle

Workout 1: Barbell Complex

Equipment needed: barbell and weight plates

Directions: A complex is a very efficient method of weight training that asks you to perform sets of many different exercises in succession without putting the weight down between to regather. For that reason, it makes the most sense for one move to “flow” into the next. By the end of the last rep of the final exercise of a complex, you’ll likely have been under load for up to 2 minutes. And that’s the point. Rest as long as needed between rounds, but challenge yourself to see how many rounds you can perform in 30 minutes. The goal: Try to hammer out 7 rounds.

A1) Barbell Romanian Deadlift x 8 reps

A2) Barbell Bentover Row x 8 reps

A3) Barbell Hang Clean x 6 reps

A4) Barbell Front Squat x 6 Reps

A5) Barbell Push Press x 6 reps