HIIT - 30 Day Full Body Challenge

Home | Challenge | Beginner: 30 Days

Take your fitness journey to the next level with our HIIT 30-day full body challenge. Designed for those working out at home, this comprehensive program is perfect for beginners. It includes a series of dynamic exercises such as burpees, butt kicks, floor crunches, high knee skips, mountain climbers, push-ups, reverse plank, Russian twists, and wide air squats. This high-intensity interval training (HIIT) workout is tailored to help you improve endurance, strength, and overall fitness. Our expert tips and personalized guidance will keep you motivated and on track to achieve your fitness goals. Get ready to transform your body and lifestyle with this effective and engaging workout challenge.

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Day 1

Get ready to elevate your fitness with this intense workout routine. This three-set circuit features push-ups, wide air squats, and burpees, designed to challenge your strength, endurance, and overall fitness. The combination of these exercises will engage major muscle groups, targeting your chest, arms, shoulders, quads, and core.

The push-up is a classic bodyweight exercise that works the chest, shoulders, and triceps. Wide air squats will engage your lower body, specifically targeting the quadriceps, hamstrings, and glutes. Burpees are a full-body exercise that provide a cardiovascular challenge while also working the arms, chest, quads, glutes, and core.

To make the most of this workout, focus on maintaining proper form throughout each exercise. Keep your core engaged, maintain a neutral spine, and use controlled movements to maximize the effectiveness of each rep. Remember to breathe consistently and stay hydrated. Challenge yourself with each set, aiming to maintain the prescribed time for each exercise. As you progress, consider increasing the duration or adding additional sets to continually challenge your body and enhance your overall fitness.

1. Push-up: 3 sets • :20, :20 and :20.

2. Wide Air Squat: 3 sets • :20, :20 and :20.

3. Burpee: 3 sets • :20, :20 and :20.

Day 2

This core-focused workout includes three sets of floor crunches, Russian twists, and reverse planks to help you build a strong and defined midsection. Start with floor crunches, a classic move that targets your upper and lower abs. Next, move on to Russian twists, an effective exercise for engaging the obliques and improving rotational strength. Finish off the circuit with reverse planks, a challenging move that activates your entire core while also strengthening your back and shoulders.

To get the most out of this workout, focus on maintaining proper form throughout each exercise. Engage your core muscles and avoid using momentum to power through the movements. Remember to breathe consistently and steadily throughout the sets, which will help you stabilize your core and maximize the effectiveness of the exercises. As you progress, aim to increase the duration of each set or add resistance to make the workout more challenging. With dedication and consistency, this core workout can contribute to a stronger, more stable midsection and improved overall athletic performance.

1. Floor Crunches: 3 sets • :20, :20 and :20.

2. Russian Twists: 3 sets • :20, :20 and :20.

3. Reverse Plank: 3 sets • :20, :20 and :20.

Day 3

This high-intensity workout is designed to elevate your heart rate and enhance your cardiovascular endurance. The combination of high knee skips, butt kicks, and mountain climbers engages major muscle groups in your lower body while also intensifying core activation. As you perform high knee skips, focus on driving your knees up towards your chest while maintaining an upright posture to maximize the engagement of your quads, hamstrings, and glutes. Butt kicks target your hamstrings and calves, promoting lower body strength and flexibility. Mountain climbers not only improve your cardiovascular fitness but also work your core and upper body, making it a full-body exercise.

Perform each exercise for 20 seconds, aiming for maximal effort during each set. Rest for a brief period between sets to allow for recovery, then get ready to push yourself in the next round. Incorporating this workout into your routine will help boost your overall fitness level and improve your endurance, allowing you to tackle everyday activities with more energy and vigor.

1. High Knee Skips: 3 sets • :20, :20 and :20.

2. Butt Kicks: 3 sets • :20, :20 and :20.

3. Mountain Climber: 3 sets • :20, :20 and :20.

Day 4

Get ready to amp up your workout with this intense full-body routine. Start with three sets of push-ups, aiming for a :20 hold in each set. Focus on engaging your core and maintaining a straight line from head to heels. Then, transition into wide air squats for three sets, holding for :20 each time. Keep your chest up and focus on proper form to maximize the benefits. Finish strong with three sets of burpees, pushing yourself to maintain the :20 duration to elevate your heart rate and torch calories. When performing burpees, ensure a smooth transition between each movement for a seamless, effective workout. This challenging routine targets multiple muscle groups and boosts your overall fitness level. Remember to hydrate well and fuel your body with nutritious foods to support your training and recovery. With consistency and determination, you'll see significant progress and feel stronger than ever before.

1. Push-up: 3 sets • :20, :20 and :20.

2. Wide Air Squat: 3 sets • :20, :20 and :20.

3. Burpee: 3 sets • :20, :20 and :20.

Day 5

This core-focused workout is a fantastic way to strengthen your abdominal muscles and improve core stability. The workout consists of three sets of floor crunches, Russian twists, and reverse planks. Each exercise should be performed for 20 seconds with a brief rest in between. The floor crunches specifically target the rectus abdominis, while the Russian twists engage the obliques. The reverse planks are excellent for strengthening the entire core, including the lower back and glutes. To get the most out of the workout, focus on engaging your core muscles throughout each exercise and maintaining proper form. As with any workout, it's important to listen to your body and only push yourself to a comfortable limit. Consistency is key, so aim to incorporate this core-focused routine into your fitness regimen on a regular basis for best results.

1. Floor Crunches: 3 sets • :20, :20 and :20.

2. Russian Twists: 3 sets • :20, :20 and :20.

3. Reverse Plank: 3 sets • :20, :20 and :20.

Day 6

This workout is tailored to enhance your cardiovascular endurance and strengthen your lower body. High knee skips, butt kicks, and mountain climbers are essential exercises to boost your heart rate and engage your leg muscles. Start with high knee skips to activate your quads, hamstrings, and calves while improving your agility and coordination. Follow this with butt kicks to target your hamstrings and glutes while promoting flexibility in your lower body. Complete the routine with mountain climbers to work your core, shoulders, and legs simultaneously, elevating your overall fitness level. Aim to perform each exercise for 20 seconds per set, with a total of 3 sets for a comprehensive workout. Incorporate this routine into your fitness regimen to enhance your endurance and leg strength, reaping the benefits of a well-rounded cardiovascular and lower body training.

1. High Knee Skips: 3 sets • :20, :20 and :20.

2. Butt Kicks: 3 sets • :20, :20 and :20.

3. Mountain Climber: 3 sets • :20, :20 and :20.

Day 7

This workout is designed to target multiple muscle groups and elevate your heart rate, making it a great choice for those looking to improve overall fitness. The push-ups work the chest, shoulders, and triceps while also engaging the core for stability. Wide air squats target the legs, glutes, and core, promoting lower body strength and mobility. Burpees provide a full-body challenge, incorporating elements of strength, cardio, and explosiveness. Each exercise is performed for a duration of :20, repeated for 3 sets. This high-intensity interval training (HIIT) approach can help boost metabolism and improve cardiovascular fitness.

To maximize the effectiveness of this workout, focus on maintaining proper form for each exercise. During push-ups, keep the body in a straight line from head to heels, engaging the core and glutes. When performing wide air squats, ensure that the knees track in line with the toes and the chest remains lifted. For burpees, aim to maintain a strong plank position during the push-up phase and explode up into the jump, ensuring a smooth transition between each phase of the exercise.

Remember to warm up before starting the workout to prepare the muscles and joints for the upcoming movements. Stay hydrated and listen to your body throughout the workout. Proper nutrition and adequate rest are also essential for supporting your fitness goals. As with any new exercise routine, it's important to start at a comfortable intensity and gradually increase the challenge as your strength and endurance improve.

1. Push-up: 3 sets • :20, :20 and :20.

2. Wide Air Squat: 3 sets • :20, :20 and :20.

3. Burpee: 3 sets • :20, :20 and :20.

See the full workout in the Fitwill app.

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