HIIT 20 Push Ups & Squats Per Day

Home | Challenge | Beginner: 30 Days

The HIIT 20 Push Ups & Squats Per Day workout is designed to help beginners build strength and endurance over 30 days. This home-based challenge focuses on two fundamental bodyweight exercises: push-ups and squats. By performing 20 reps of each exercise daily, participants can gradually increase their fitness level and achieve noticeable improvements in upper body and lower body strength. This workout is ideal for those just starting out on their fitness journey and can be easily integrated into daily routines.

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Day 1

This workout is designed to target both the upper and lower body through a superset of push-ups and sit squats. The push-up is a fundamental bodyweight exercise that primarily works the chest, shoulders, and triceps while also engaging the core and lower back. Performing 4 sets of 5 reps will help build strength and endurance in the upper body. In a superset with the push-up, the sit squat is a lower body exercise that targets the quadriceps, glutes, and hamstrings. By combining these two exercises, you'll not only challenge your muscles but also increase the overall intensity of the workout. It's important to maintain proper form throughout each repetition to maximize the effectiveness of the exercises. Remember to engage your core during push-ups and keep your chest up and back straight during sit squats.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

Day 2

This challenging workout consists of a superset of push-ups and sit squats. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. With a focus on proper form and controlled movement, performing 5 reps for 4 sets will help build upper body strength and endurance. The sit squat, also known as the bodyweight squat, is an excellent lower body exercise that targets the quadriceps, hamstrings, and glutes. Executing 5 reps for 4 sets will not only strengthen the legs and glutes but also improve lower body mobility and stability. Remember to maintain proper form throughout the workout, and if needed, modify the exercises to suit your current fitness level. Be sure to warm up before starting the workout and cool down afterwards to prevent injury and aid recovery.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

Day 3

This intense workout is designed to target both your upper body and lower body, making it a full-body strength training session. The first superset consists of push-ups, which primarily work the chest, shoulders, and triceps, and sit squats, which engage the quadriceps, hamstrings, and glutes. By performing these exercises back to back with minimal rest, you'll significantly increase the intensity of the workout, leading to greater muscle stimulation and growth. Aim to perform 4 sets of 5 reps for each exercise in this superset, focusing on maintaining proper form and control throughout each repetition.

When performing push-ups, ensure that your body forms a straight line from head to heels, and your elbows are at a 45-degree angle to your body to protect your shoulders. For sit squats, keep your chest up, back straight, and lower down as if you were sitting back into a chair, then press through your heels to return to standing. Remember to engage your core throughout the exercises to maintain stability and support your spine.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

Day 4

This workout consists of a challenging superset to target both the upper and lower body. The push-up is a classic bodyweight exercise that effectively activates the chest, shoulders, and triceps. Performing 5 reps for 4 sets challenges your upper body strength and muscular endurance. By incorporating sit squats in the same superset, you also engage major lower body muscles. The sit squat works the quadriceps, hamstrings, and glutes, providing a comprehensive lower body workout.

To perform a sit squat, stand with feet shoulder-width apart, bend your knees and lower your body until your thighs are parallel to the ground, then return to a standing position. This exercise contributes to building lower body strength and stability.

Remember to maintain proper form and technique throughout each set. Keep your core engaged during push-ups and ensure your knees do not extend past your toes during sit squats. As with any exercise regimen, it's important to listen to your body and start with a weight and intensity level that is suitable for your fitness level.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

Day 5

Get ready to build serious strength with this challenging superset workout. The first superset consists of push-ups and sit squats to target both the upper and lower body. With 4 sets of 5 reps, you'll be engaging multiple muscle groups and pushing your limits with each set. Push-ups are an excellent compound exercise that work the chest, shoulders, triceps, and core, while sit squats target the quads, glutes, hamstrings, and calves. By pairing these two exercises in a superset, you'll enhance the intensity and maximize your workout efficiency. Push through each set with proper form and controlled movements to get the most out of these powerful strength-building exercises. Remember to warm up before starting and focus on maintaining good posture and technique throughout the workout.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

Day 6

This superset workout is designed to challenge and improve both your upper body and lower body strength. The first superset consists of push-ups, which target the chest, shoulders, and triceps, and sit squats, which engage your thighs, glutes, and core. By performing these exercises back-to-back, you'll increase the intensity of your workout and maximize your time in the gym.

To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push through your hands to return to the starting position. For sit squats, stand with your feet shoulder-width apart, lower into a squat position, and then extend your legs while remaining in a seated position.

Remember to focus on maintaining proper form and engaging the targeted muscle groups throughout each repetition. As you progress, you can increase the number of sets and reps, or add weight to the sit squats to further challenge yourself. Be sure to warm up before starting this workout and cool down afterward to prevent injury and aid in muscle recovery.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

Day 7

This workout features two supersets to challenge your upper 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 4 sets of 5 reps will help to build upper body strength and muscular endurance. Pair the push-up with sit squats to engage the lower body and core. Sit squats are an effective compound exercise that targets the quadriceps, hamstrings, and glutes. As a bodyweight movement, sit squats also improve balance, coordination, and mobility. By incorporating 4 sets of 5 reps for each exercise in the superset, you'll be able to enhance both strength and muscular endurance in a time-efficient manner. Be sure to maintain proper form and technique throughout the workout, focusing on quality over quantity.

1:A. Push-up: 4 sets • 5 reps

2:A. Sit Squat: 4 sets • 5 reps

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