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30 Minute HIIT Tire Circuit Workout

Posted 07-11-2015
In Workouts, HIIT & Circuit Training

30 Minute HIIT Tire Circuit Workout

If you ever searched around the internet looking for new workouts to try, you have probably stumbled upon a number of workouts that use a big tire. Using a tire is an excellent way to ramp up your at home workout, as it is a very versatile training tool.

There are a number of great exercises that can be done on a tire such as, tire (box) jumps, tricep dips, decline pushups, plyo pushups, toe taps, sledgehammer strikes, lateral jumps, flipping the tire, dragging the tire, and on and on.

Here, we have created a 30 minute HIIT tire circuit workout, that uses 5 different exercises where each exercise is repeated twice in the circuit. We use a 2:1 work rest ratio of 30 sec work, 15 sec rest, making each circuit a total of 10 exercises that is 7:30 minutes total in length. Repeating this 7:30 minute circuit 4x gives you a 30 minute HIIT workout.

You need a big tire for this workout, at least 22.5 inches. 

You will also need a way to easily time this workout and that is where your Gymboss Interval Timer comes in. Both the Classic and miniMAX make an excellent HIIT timer, allowing you to focus entirely on the workout and not when to start and stop. To time this workout, set your Gymboss for two intervals of :30 sec and :15 sec for 10 rounds. This will time each circuit completely. Once the entire circuit is completed, rest 1 minute then hit the Start button and do it all again!

Here is what your Gymboss HIIT TImer will look like all set up for this workout:


30 Minute HIIT Tire Circuit Workout

  • Do each exercise for 30 sec.
  • Rest 15 sec between exercises.
  • Repeat the entire circuit a total of 4x, resting 1 min between each completed circuit.
  1. Tire (Box) Jumps
  2. Toe Taps
  3. Plyo Pushups off tire
  4. Toe Taps
  5. Sledgehammer Strikes (Left)
  6. Sledgehammer Strikes (Right)
  7. Toe Taps
  8. Plyo Pushups off tire
  9. Toe Taps
  10. Tire (Box) Jumps

30 Min Tire HIIT