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.

Preview Workout


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
  • 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.

    #Exercise / Sets
    1Push-up3 sets • :20, :20 and :20.
    2Wide Air Squat3 sets • :20, :20 and :20.
    Wide Air Squat
    3Burpee3 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.

    #Exercise / Sets
    1Floor Crunches3 sets • :20, :20 and :20.
    Floor Crunches
    2Russian Twists3 sets • :20, :20 and :20.
    Russian Twists
    3Reverse Plank3 sets • :20, :20 and :20.
    Reverse Plank
  • 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.

    #Exercise / Sets
    1High Knee Skips3 sets • :20, :20 and :20.
    High Knee Skips
    2Butt Kicks3 sets • :20, :20 and :20.
    Butt Kicks
    3Mountain Climber3 sets • :20, :20 and :20.
    Mountain Climber
See the full workout in the Fitwill app.
Fitwill stands in solidarity with Ukraine