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Have 4 Minutes? Then You Can Do This 30-Day HIIT Challenge!

  • 30-Day HIIT Challenge How-To

    Your plan: Start each day with a 30-second cardio warm-up. Think: Jumping jacks, high knees, butt kicks, and jumping rope. Then, do each daily exercise for just one minute. Every fifth day, you'll put the moves together for a full-body blast. If you have more time, keep rotating cardio intervals with the exercise of the day, and follow along with one of these fat-blasting workouts.

  • Patrick Connolly

    Day 1: Push-Ups

    • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
    • Push back up to high plank position.
  • Patrick Connolly

    Day 2: Air Squats

    • Stand with your feet just outside your hips, push your hips back, and squat.

    Check out How to Do Squats to perfect your form and avoid common mistakes.

  • Patrick Connolly

    Day 3: Plank Jacks

    • Start in low plank position.
    • Hop your feet out wider than hip-width without allowing your butt to pop up above the height of your shoulders, then quickly hop your feet back to hip-width.
  • Patrick Connolly

    Day 4: Squat Thrusts

    • From standing position, drop hands to the floor and kick feet back, so you're in plank position.
    • Hop your feet back to center and return to standing.
  • Joel Jackson

    Day 5: HIIT Challenge

    Perform each exercise from Day 1 through Day 4 for a minute each.

  • Patrick Connolly

    Day 6: Supermans with Lateral Raises

    • Lying on your stomach, lift your legs and arms off the floor, arms straight in front of you. You should be squeezing your glutes to keep your legs up.
    • Pull your elbows down to your waist, return to starting posting, and repeat.
  • Patrick Connolly

    Day 7: Lateral Lunges with Hops

    • Step your left leg out to your side for a lateral lunge.
    • Bring left leg up to a 90-degree angle and hop on your right leg.
    • Continue on one side for 30 seconds.
    • Repeat on the other side for 30 seconds.
  • Patrick Connolly

    Day 8: Tuck-Ups

    • Lie on your back with arms straight over your head.
    • Crunch your legs into your chest, as you lift your back off the floor and grab your legs.
    • Return to starting position and repeat.
  • Patrick Connolly

    Day 9: Mountain Climbers

    • Start in high plank position with your shoulders over your wrists.
    • Quickly bring each knee into your chest one at a time as if you're running.
  • Joel Jackson

    Day 10: HIIT Challenge

    Perform each exercise from Day 6 through Day 9 for a minute each.

  • Patrick Connolly

    Day 11: Plank-Ups

    • Start in high plank position.
    • Place your right elbow under your right shoulder, then left elbow under your left shoulder, so you're in low plank position.
    • Press back up to high plank position, starting with your right arm..
    • Repeat for one minute, rotating leading arms each time.
  • Patrick Connolly

    Day 12: Flutter Kicks

    • Lie on your back with your hands behind your head, keeping your legs straight.
    • Bring one leg into the air while the other hovers parallel to the ground.
    • Keep switching legs continuously for one minute.
  • Patrick Connolly

    Day 13: Reverse Lunges to Single-Leg Deadlifts

    • Step back into a reverse lunge with your left leg.
    • Bring left leg in front of you, knee at a 90-degree angle, as if you're marching.
    • Kick left leg back as you touch the floor in front of you.
    • Hinge from your hips to bring left leg back to 90-degree marching position.
    • Return left leg to ground.
    • Perform for 30 seconds on the left side and 30 seconds on the right.
  • Patrick Connolly

    Day 14: Star Jumps

    • Standing with feet together, jump off the ground bringing your arms and legs out so that your body forms a star-shape.
    • Land with knees slightly bent, arms by your knees.
    • Repeat for one minute.
  • Joel Jackson

    Day 15: HIIT Challenge

    Perform each exercise from Day 11 through Day 14 for a minute each.

  • Patrick Connolly

    Day 16: Plank Shoulder Taps

    • Assume a high plank position.
    • Keeping your hips square, working hard not to let them sway side to side, lift your right hand to tap your left shoulder, then your left hand to tap your right shoulder.
  • Patrick Connolly

    Day 17: Triceps Dips

    • Start in modified tabletop position, fingers facing your body, one leg straight up in the air.
    • Slowly bend your elbows, bringing your body closer to the floor.
    • Straighten your arms back to starting position.
    • Repeat for 30 seconds with one leg in the air, and 30 with the other.
  • Patrick Connolly

    Day 18: Jumping Lunges

    • Bring one leg back into a reverse lunge.
    • Jump up, switching legs to lunge with the opposite leg.
    • Keep switching for one minute.
  • Patrick Connolly

    Day 19: Froggers

    • Assume high plank position.
    • Hop feet outside your hands, chest up.
    • Kick your feet back to plank position.
    • Repeat for one minute.
  • Joel Jackson

    Day 20: HIIT Challenge

    Perform each exercise from Day 16 through Day 19 for a minute each.

  • Patrick Connolly

    Day 21: Hand-Release Push-Ups

    • Start in standard push-up position.
    • Lower your body to touch the ground, lifting your hands up at the bottom.
    • Push back up to start.
    • Do as many as you can in one minute.
  • Patrick Connolly

    Day 22: Skaters

    • Jump to your right side, bringing your left leg back behind you.
    • Repeat on the other side, rotating for one minute.
  • Patrick Connolly

    Day 23: Bicycle Crunches

    • Lie on the ground, hands held behind your head, feet off the floor with knees at a 90-degree angle.
    • Reach elbow to opposite knee, as the other leg stretches straight out.
    • Rotate continuously for one minute.
  • Patrick Connolly

    Day 24: Burpees

    • Lower your body into a squat.
    • Place your hands on the floor directly in front of your feet, jumping your feet back to high plank position.
    • Bring your feet back to your hands, then jump into the air, landing back into a squat.
    • Repeat for one minute.


    For more form tips, check out How to Do a Burpee (the Right Way)

  • Joel Jackson

    Day 25: HIIT Challenge

    Perform each exercise from Day 21 through Day 24 for a minute each.

  • Patrick Connolly

    Day 26: Plyo Push-Ups

    • Start in push-up position.
    • Lower your body to the floor.
    • Lift your hands off the ground as you push up, creating a jumping motion.
  • Patrick Connolly

    Day 27: Plié Squats

    • Stand with your feet outside the hips, wider than a traditional squat.
    • Lower your body into a squat, then return to start.
    • Do as many as you can in one minute.
  • Patrick Connolly

    Day 28: Russian Twists

    • Sit on the floor, heels lifted, hands at chest.
    • Twist from side to side for one minute.
  • Patrick Connolly

    Day 29: Single-Leg Burpees

    • Lower your body into a squat.
    • Place your hands on the floor directly in front of your feet.
    • Jump your feet back with only one foot touching the floor.
    • Bring your feet back to your hands, then jump into the air on that same foot.
    • Repeat for 30 seconds on one leg, then switch to the other leg for 30 seconds.
  • Joel Jackson

    Day 30: HIIT Challenge

    Perform each exercise from Day 26 through Day 29 for a minute each.

    Congrats! You've completed our 30-Day HIIT Challenge. But remember: For results that really last, you've gotta make exercise a habit. Follow along with more quick, but intense, workouts on SweatTV!

 

Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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