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.

    #Exercise / Sets
    1:APush-up5 sets • 10 reps
    Push-up
    2:ASit Squat5 sets • 10 reps
    Sit Squat
  • 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.

    #Exercise / Sets
    1:APush-up5 sets • 10 reps
    Push-up
    2:ASit Squat5 sets • 10 reps
    Sit Squat
  • 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.

    #Exercise / Sets
    1:APush-up5 sets • 10 reps
    Push-up
    2:ASit Squat5 sets • 10 reps
    Sit Squat
See the full workout in the Fitwill app.
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