1. A Modal analysis solution linked into the Setup cell of the Harmonic Response will reduce the solution wait time because it will only be solving the motion of the modes you included in the Modal, and not use all the individual nodes in the mesh. But you must include a sufficient number of modes.
2. In a Transient Structural model, use Number of Steps = 1 and an End Time of 1 second. Then you will get 30 cycles from your load. The time step of 1.67e-3 s will make sure you have 600 solutions over the 1 second, which is adequate to get a smooth response from a 30 Hz forcing frequency.