HIIT 100 Push Ups & Squats Per Day

Home | Challenge | Advanced: 30 Days

Are you ready to elevate your fitness game? The HIIT 100 Push Ups & Squats Per Day workout is an advanced 30-day challenge designed to boost your strength, endurance, and overall fitness. By incorporating 100 push-ups and squats into your daily routine, you'll rapidly improve upper body and lower body strength. High-intensity interval training (HIIT) principles supercharge this workout, ensuring you burn calories, build muscle, and increase cardiovascular capacity. With the support of a personal trainer, you'll learn proper form and technique to maximize results and minimize injury risk. Get ready to transform your body and achieve impressive results with this challenging yet rewarding workout regimen.

Preview Workout

Fitwill

Log Workouts, Track Progress & Build Strength.

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!

Day 1

This workout consists of two exercises performed as a superset: push-ups and sit squats. A push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability. It's a great way to build upper body strength and endurance. Sit squats, on the other hand, work the lower body by targeting the quadriceps, hamstrings, and glutes. The combination of these two exercises provides a full-body workout, making it an efficient way to build strength and muscular endurance.

Performing 5 sets of 20 reps for each exercise may seem challenging, but it's a great way to push your limits and see progress over time. For the push-ups, focus on maintaining proper form throughout each set, keeping your body in a straight line and lowering your chest to the ground before fully extending your arms. For sit squats, make sure to lower yourself into a deep squat position while keeping your chest up and then driving through your heels to return to standing.

Remember to listen to your body and adjust the number of reps or sets if needed. It's important to challenge yourself, but also to work within your capabilities to avoid injury. Make sure to warm up before starting the workout and to cool down and stretch afterwards to aid in recovery and reduce muscle soreness.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

Day 2

This workout consists of a challenging superset that targets multiple muscle groups. The push-up is a classic exercise that engages the chest, shoulders, triceps, and core. Performing 5 sets of 20 reps will help build upper body strength and endurance. To maintain proper form, focus on keeping your body in a straight line from head to heels, and engage your core throughout the movement.

The sit squat is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes. By combining it with the push-up in a superset, you'll efficiently work your entire body. Perform the sit squats with proper form, ensuring that your knees stay in line with your toes and your weight is distributed evenly through your feet. With 5 sets of 20 reps, you'll feel the burn in your lower body.

Remember to rest for a brief period between sets to allow for recovery and maintain proper form. Incorporating this push-up and sit squat superset into your routine will help you build strength, endurance, and overall athleticism.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

Day 3

Get ready to build upper body and lower body strength with this challenging workout. The first part of the workout consists of 5 sets of 20 reps of push-ups. Push-ups are a fantastic bodyweight exercise that targets the chest, shoulders, and triceps. Focus on maintaining a straight line from head to heels and engage your core for maximum benefit. Immediately following the push-ups, you'll transition into 5 sets of 20 reps of sit squats. Sit squats are a great compound exercise that targets the quadriceps, hamstrings, and glutes. Remember to keep your chest up, maintain a neutral spine, and engage your core throughout the movement. This superset workout will challenge your muscles and improve both strength and endurance.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

Day 4

Get ready for a high-intensity workout that will push your strength and endurance to the limit. This challenging routine consists of two super sets. The first set starts with 5 sets of 20 reps of push-ups, targeting your chest, shoulders, and triceps. Push-ups are a versatile and effective bodyweight exercise that engages multiple muscle groups. The second exercise in this set is the sit squat, which also comprises 5 sets of 20 reps. Sit squats are an excellent lower body workout that targets your quadriceps, hamstrings, and glutes. The combination of these two exercises in a superset format makes for an intense and effective workout that will leave you feeling the burn. Remember to maintain proper form throughout in order to maximize the benefits and reduce the risk of injury.

To get the most out of this workout, focus on controlled movements and engage your core for stability. Proper form is crucial for both push-ups and sit squats. When performing push-ups, ensure that your body forms a straight line from head to heels, and your elbows stay close to your body. For sit squats, keep your chest up, and lower down as if you were sitting back into a chair. Also, remember to breathe regularly and stay hydrated during the workout. With dedication and persistence, this workout will help you build strength, endurance, and muscular definition.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

Day 5

This intense workout features two powerful exercises, the push-up and the sit squat, organized into a superset format for optimal results. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body. By performing 20 reps for 5 sets, you'll effectively improve upper body strength and muscular endurance. The sit squat is an excellent lower body exercise that activates the quadriceps, hamstrings, and glutes. With the same 5 sets of 20 reps, your legs will be pushed to the limit, promoting muscle growth and overall lower body strength.

To maximize the benefits of this workout, it's important to maintain proper form throughout each set. For push-ups, ensure a straight line from head to heels with elbows at a 45-degree angle to the body. During sit squats, focus on keeping your chest up, back straight, and squatting down until thighs are parallel to the ground. Remember to breathe evenly and take short breaks between sets if needed. If you're new to these exercises, feel free to modify the reps or sets to align with your fitness level, gradually building up as you grow stronger. This challenging but rewarding superset workout will push your physical limits and leave you feeling accomplished and energized.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

Day 6

Get ready to challenge your upper and lower body with this intense superset workout. Start with push-ups, targeting your chest, shoulders, and triceps. Keep your body in a straight line, engage your core, and lower yourself until your chest touches the floor. As you push back up, focus on fully extending your arms. After completing your set, move directly into sit squats to fire up your lower body. With your feet shoulder-width apart, lower into a squat position while keeping your chest up and your weight in your heels. As you stand back up, drive through your heels and squeeze your glutes. Complete 5 sets of 20 reps for each exercise to maximize muscle endurance and strength. Make sure to maintain proper form throughout the entire workout for optimal results.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

Day 7

This challenging workout consists of two supersets targeting different muscle groups, providing a full-body workout. The first superset consists of push-ups, which are an effective bodyweight exercise for building upper body strength and targeting the chest, shoulders, and triceps. It also engages the core muscles for stability. The second exercise in this superset is the sit squat, which is a compound movement targeting the lower body, including the quadriceps, hamstrings, and glutes. This exercise also engages the core for stability and balance.

Perform 5 sets of 20 reps for each exercise in the superset with minimal rest between sets to keep the intensity high. The combination of push-ups and sit squats will challenge your body and provide a great workout for both strength and endurance. As with any exercise program, it's important to maintain proper form and technique to prevent injury and maximize results. Be sure to warm up before starting the workout and cool down afterwards to aid recovery.

1:A. Push-up: 5 sets • 20 reps

2:A. Sit Squat: 5 sets • 20 reps

See the full workout in the Fitwill app.

Details

Related Workouts

Total Core Burn: Bodyweight Abs Workout for a Strong, Defined Midsection

Sculpt your abs fast with this 4-exercise bodyweight-only core workout. No equipment needed, just results!

Home | Single Workout | Beginner: 4 exercises

Full-Body Low-Impact Bodyweight Workout to Build Core and Posterior Strength

Strengthen your core, glutes, and back with this low-impact bodyweight workout, perfect for posture, rehab, and foundation building.

Home | Single Workout | Beginner: 5 exercises

Full Shoulder Sculpting Resistance Band Workout – No Weights Needed!

Sculpt your shoulders with this full resistance band workout. Effective, low-impact training—perfect for strength and definition anywhere, anytime.

Home | Single Workout | Beginner: 4 exercises

View All Workouts