HIIT 50 Push Ups & Squats Per Day

Home | Challenge | Intermediate: 30 Days

Get ready to push your body to the next level with this 30-day HIIT workout challenge. With a focus on 50 push-ups and squats daily, this intermediate-level workout is perfect for those looking to increase strength and endurance. Incorporating push-ups and squats, this workout targets multiple muscle groups, helping you build upper body and lower body strength. Whether you're working out at home or in the gym, this HIIT routine is designed to challenge you and push your fitness limits. Remember to listen to your body, modify exercises as needed, and fuel your workouts with a balanced diet to optimize your results.

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Day 1

Welcome to a challenging superset workout that will push your limits and help you build strength and endurance. This workout consists of two exercises, push-ups and sit squats, performed as a superset. A superset is a training technique that involves performing two exercises back to back with no rest in between. This allows you to work on different muscle groups and keep your heart rate up for an effective workout.

The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability. Performing 10 reps for 5 sets will not only help you build upper body strength but also improve your overall muscular endurance.

The sit squat is a compound exercise that targets the lower body, including the quadriceps, hamstrings, and glutes. By performing 10 reps for 5 sets, you'll not only work on muscle strength but also enhance your lower body endurance and stability. Be sure to maintain proper form throughout the exercise to get the most out of each rep.

This challenging superset workout is an excellent way to work on both upper and lower body strength, muscular endurance, and overall fitness. Remember to warm up before starting and cool down after finishing the workout to prevent injury and aid recovery.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

Day 2

Get ready to challenge your upper body and lower body with this intense superset workout. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower back. Meanwhile, the sit squat is a dynamic lower body movement that combines the benefits of a squat and a sit-up, working your quads, hamstrings, and glutes. By performing these exercises in a superset fashion, you'll enhance muscular endurance and elevate your heart rate, resulting in a highly effective workout. Aim to maintain proper form and controlled movement throughout each set, and remember to focus on breathing and core engagement for optimal results.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

Day 3

Get ready to elevate your fitness routine with this challenging workout that targets both your upper and lower body. The first superset consists of push-ups, which are an effective compound exercise that works multiple muscle groups including the chest, shoulders, and triceps. Performing 5 sets of 10 reps will help build strength and endurance in your upper body. Following the push-ups, engage your lower body with sit squats. This exercise not only works your quads, hamstrings, and glutes but also enhances mobility and stability. By incorporating 5 sets of 10 reps, you'll feel the burn and see progress in no time.

Remember to maintain proper form throughout each set to maximize the effectiveness of these exercises. Keep your core engaged during push-ups and focus on your breathing. For sit squats, ensure your knees stay in line with your toes and your back remains straight. Adjust the difficulty by modifying the hand positioning for push-ups and by increasing the depth of your squat. Stay consistent with this workout and pair it with a balanced diet to achieve your fitness goals.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

Day 4

This workout consists of a challenging superset that will help you strengthen and tone your upper body and lower body. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. Performing 10 reps for 5 sets will not only increase muscle endurance but also promote muscle growth and definition. It's important to maintain proper form throughout the sets to maximize the effectiveness of the exercise.

The sit squat involves sitting into a squat position without fully extending the hips and then standing back up, engaging the quads, hamstrings, and glutes. This exercise is great for lower body strength and endurance, especially when performed for 5 sets of 10 reps. Remember to keep your chest up, core engaged, and weight in the heels to ensure the correct form.

Incorporating this challenging superset into your workout routine will not only help you build strength and endurance but also improve overall muscle tone and definition. Remember to warm up properly before starting the workout and cool down afterwards to aid in recovery and reduce muscle soreness.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

Day 5

This intense workout combines push-ups and sit squats in a challenging superset format. You'll start with 5 sets of 10 reps of push-ups, engaging your chest, shoulders, and triceps. Push-ups are a fantastic compound exercise that not only build upper body strength but also work your core. After completing the push-ups, immediately transition into 5 sets of 10 reps of sit squats. Sit squats are an effective lower body exercise that targets your quadriceps, hamstrings, and glutes. This superset workout will test your upper and lower body strength, endurance, and overall fitness. It's a great way to maximize your time and get a full-body workout in a short amount of time.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

Day 6

This workout focuses on building upper body and lower body strength. The first superset begins with push-ups, a classic compound exercise that targets the chest, shoulders, and triceps. Perform 5 sets of 10 reps of push-ups, ensuring proper form and engaging the core throughout each set. Immediately following the push-ups, transition to sit squats for 5 sets of 10 reps. Sit squats work the lower body, particularly the quadriceps, glutes, and hamstrings. Focus on maintaining proper alignment and controlled movements.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

Day 7

Welcome to a challenging workout that will help you build upper body and lower body strength. This routine consists of two supersets, each comprising 5 sets of 10 reps. The first superset starts with push-ups, a classic bodyweight exercise that engages your chest, shoulders, and triceps. As you lower your body towards the ground, focus on maintaining a strong core and a straight line from your head to your heels. Once you complete the push-ups, move on to sit squats. This exercise targets your quads, glutes, and hamstrings, promoting lower body strength and endurance. Remember to keep your chest up, core engaged, and weight in your heels as you perform the sit squats. By combining these two exercises in a superset, you will not only improve muscular strength but also enhance your cardiovascular endurance.

As you progress through this workout, focus on maintaining proper form and breathing. For the push-ups, inhale as you lower your body and exhale as you push back up. During the sit squats, take a deep breath at the start of the movement and exhale as you rise back up. Also, ensure that you give yourself adequate rest between sets to optimize recovery and performance. If you're new to these exercises, start with a lower number of reps and gradually increase as you build strength and confidence. With consistency and determination, you will notice improvements in your overall strength and endurance.

1:A. Push-up: 5 sets • 10 reps

2:A. Sit Squat: 5 sets • 10 reps

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