30 Day HIIT Challenge

Home | Challenge | Intermediate: 30 Days

The 30 Day HIIT Challenge is designed to push your limits and improve your overall fitness. This high-intensity interval training program incorporates exercises like floor crunches, front plank, jumping jacks, push-ups, and sit squats, to challenge your endurance and strengthen your core. By consistently completing these exercises over 30 days, you'll notice improvements in your strength, endurance, and overall fitness level. Remember to maintain proper form and listen to your body throughout the challenge, and don't forget to pair it with a balanced nutrition plan to maximize your results.

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Day 1

Get ready to sweat and torch some serious calories with this high-intensity full-body workout. This routine consists of two supersets designed to target various muscle groups and elevate your heart rate for maximum fat burn. The first superset, consisting of jumping jacks, push-ups, floor crunches, sit squats, and front planks, is structured to keep your body moving and your cardio up. Meanwhile, the second superset, all done for 3 sets of 30 seconds each, engages your upper body, core, lower body, and overall stability.

Starting with jumping jacks, you'll kickstart your metabolism and engage your leg muscles. Then, push-ups will challenge your chest, shoulders, and triceps, while floor crunches target your abs for a strong core. The sit squats, on the other hand, will work on your lower body and enhance your overall strength. Finally, front planks will wrap up the workout by engaging all major core muscle groups, leading to a solid, stable midsection.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

Day 2

This workout is a high-intensity, full-body routine designed to increase your heart rate, boost your metabolism, and improve strength and endurance. It consists of two supersets targeting different muscle groups. The first superset includes jumping jacks, push-ups, floor crunches, sit squats, and front planks. The jumping jacks elevate your heart rate, while push-ups target your upper body strength. Floor crunches and sit squats are great for engaging your core and lower body, while front planks help to stabilize and strengthen your entire body.

To maximize the benefits of this workout, ensure you maintain proper form throughout each exercise. Focus on performing each movement with control and precision rather than speed. For example, during push-ups, concentrate on keeping your body in a straight line and lowering your chest to the ground before pushing back up. Additionally, remember to engage your core during all exercises to protect your lower back and improve stability.

To see the best results, try to complete the entire workout without resting between exercises. If needed, take a short 30-60 second break between each superset. As always, listen to your body and modify the workout as necessary to suit your fitness level. This full-body routine is a great way to challenge yourself and make progress towards your fitness goals.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

Day 3

Get ready to experience a full-body burn with this intense workout routine. This challenging session consists of two supersets, each focusing on multiple muscle groups for maximum efficiency. The first superset includes jumping jacks, push-ups, floor crunches, and sit squats, offering a powerful combination of cardio, upper body, core, and lower body exercises. The second superset includes sit squats and front planks, targeting the lower body and core muscles.

During this workout, aim to maintain a high intensity and focus on proper form. For jumping jacks, start with your feet together and arms at your sides, then jump while raising your arms above your head and spreading your legs. Push-ups should be performed with a straight back and controlled movements, while floor crunches require you to engage your core and avoid pulling on your neck. Sit squats and front planks will challenge your lower body and core strength, helping to build muscle and improve stability.

Remember to listen to your body during this challenging routine. Stay hydrated, take deep breaths, and push yourself to perform each exercise with precision and control. With dedication and perseverance, you'll soon experience the satisfying burn and exhilaration of a full-body workout well done.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

Day 4

This workout is a high-intensity interval training (HIIT) routine aimed at boosting your cardiovascular health and strengthening your muscles. The workout consists of five exercises, with each exercise performed in three sets. The first superset includes jumping jacks, push-ups, floor crunches, sit squats, and front planks. In the jumping jack exercise, you will be working on your cardiorespiratory endurance by performing the jumping jacks for 30 seconds in each set. The push-up is a great compound exercise that targets various muscles in your upper body. Floor crunches are effective for targeting your abdominal muscles, and the sit squat exercise focuses on your lower body strength. Finally, the front plank is excellent for strengthening your core. All these exercises are performed in a superset fashion, allowing for an effective full-body workout.

To maximize the benefits of this workout, it's vital to focus on proper form and controlled movements in each exercise. Additionally, maintaining a consistent breathing pattern throughout the workout is crucial for optimal performance and to support your cardiovascular system. As with any exercise regimen, it's important to listen to your body and make adjustments as needed. Finally, remember to cool down and stretch after completing the workout to aid in muscle recovery and overall flexibility.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

Day 5

This workout is designed to target multiple muscle groups while also providing a cardiovascular benefit. The routine starts with a set of jumping jacks to get your heart rate up and warm up your muscles. This is followed by a set of push-ups to work the upper body and engage the chest, shoulders, and triceps. Moving on to floor crunches, the focus shifts to the core, providing a challenging abdominal workout.

The next exercise in the sequence is the sit squat, which engages the lower body, particularly the quads, hamstrings, and glutes. This exercise helps to build lower body strength and endurance. Finally, the routine concludes with front planks, targeting the core, shoulders, and back, while also improving overall stability and balance.

To maximize the effectiveness of this workout, aim to perform each exercise for 30 seconds and complete 3 sets. Remember to maintain proper form and technique throughout, and focus on controlled movements to fully engage the targeted muscles. It's important to listen to your body and make modifications as needed. As always, stay hydrated and fuel your body with a balanced diet to support your fitness journey.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

Day 6

This full-body workout routine is designed to help you build strength, endurance, and flexibility. It consists of two supersets, with a variety of exercises that target different muscle groups. The first superset starts with jumping jacks, a great cardio exercise that also engages your leg muscles. This is paired with push-ups, which work your chest, shoulders, and triceps. The second superset includes floor crunches to target your abdominal muscles, sit squats for your lower body, and front planks for your core muscles.

Each exercise is performed for 3 sets with 30 seconds of work and 30 seconds of rest. This high-intensity interval training (HIIT) format helps to maximize calorie burn and improve cardiovascular fitness. Remember to maintain proper form for each exercise to prevent injury and get the most out of your workout. Also, ensure that you are properly hydrated and nourished before and after this workout to support your body's recovery and muscle development. Consistency and commitment to this routine will help you achieve your fitness goals.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

Day 7

Get ready to boost your fitness with this full-body workout! This routine includes a series of exercises designed to target different muscle groups, improve endurance, and elevate your heart rate. The workout begins with jumping jacks, a classic exercise that engages the entire body, followed by push-ups to strengthen the upper body and core. Moving on to floor crunches, you'll work your abdominal muscles while enhancing core stability and endurance.

Next up are sit squats, which target the lower body, particularly the quadriceps, glutes, and hamstrings, while also improving overall lower body strength and stability. The workout finishes with front planks, a challenging static exercise that activates multiple muscle groups simultaneously.

Each exercise is performed for 3 sets, with a duration of 30 seconds for each set, providing a comprehensive workout that will surely leave you feeling accomplished and energized. Remember to maintain proper form and breathing throughout the routine, and stay hydrated to maximize your performance and recovery.

1:A. Jumping Jack: 3 sets • :30, :30 and :30.

2:A. Push-up: 3 sets • :30, :30 and :30.

3:A. Floor Crunches: 3 sets • :30, :30 and :30.

4:A. Sit Squat: 3 sets • :30, :30 and :30.

5:A. Front Plank: 3 sets • :30, :30 and :30.

See the full workout in the Fitwill app.

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