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.

    #Exercise / Sets
    1:AJumping Jack3 sets • :30, :30 and :30.
    Jumping Jack
    2:APush-up3 sets • :30, :30 and :30.
    Push-up
    3:AFloor Crunches3 sets • :30, :30 and :30.
    Floor Crunches
    4:ASit Squat3 sets • :30, :30 and :30.
    Sit Squat
    5:AFront Plank3 sets • :30, :30 and :30.
    Front Plank
  • 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.

    #Exercise / Sets
    1:AJumping Jack3 sets • :30, :30 and :30.
    Jumping Jack
    2:APush-up3 sets • :30, :30 and :30.
    Push-up
    3:AFloor Crunches3 sets • :30, :30 and :30.
    Floor Crunches
    4:ASit Squat3 sets • :30, :30 and :30.
    Sit Squat
    5:AFront Plank3 sets • :30, :30 and :30.
    Front Plank
  • 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.

    #Exercise / Sets
    1:AJumping Jack3 sets • :30, :30 and :30.
    Jumping Jack
    2:APush-up3 sets • :30, :30 and :30.
    Push-up
    3:AFloor Crunches3 sets • :30, :30 and :30.
    Floor Crunches
    4:ASit Squat3 sets • :30, :30 and :30.
    Sit Squat
    5:AFront Plank3 sets • :30, :30 and :30.
    Front Plank
See the full workout in the Fitwill app.
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