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.

    #Exercise / Sets
    1:APush-up4 sets • 5 reps
    Push-up
    2:ASit Squat4 sets • 5 reps
    Sit Squat
  • 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.

    #Exercise / Sets
    1:APush-up4 sets • 5 reps
    Push-up
    2:ASit Squat4 sets • 5 reps
    Sit Squat
  • 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.

    #Exercise / Sets
    1:APush-up4 sets • 5 reps
    Push-up
    2:ASit Squat4 sets • 5 reps
    Sit Squat
See the full workout in the Fitwill app.
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