30-Day HIIT Challenge

30 days to tone up and lean down!

If you’re ready to take your workout to a whole new level, do this 30-day HIIT challenge. The workouts target your whole body, so you know you’ll be working toward a head-to-toe transformation. To complete the challenge, do these eight workouts repeated in a cycle with rest days in between. Since it’s a HIIT challenge, you’ll be targeting your arms, shoulders, chest, abs, legs, and butt through intense interval workouts. Additionally, you’ll be doing plenty of cardio to burn fat and improve endurance. After 30 days, you’ll be so much stronger, leaner, and more confident than ever before.

Before you begin, download the printable calendar so you know which workout to do each day.Since each daily workout is only a few minutes, you can fit it into a tight schedule. And most importantly, challenge yourself to do your best for 30 days. If you need someone to hold you accountable, ask a friend to join the challenge too. A little bit of motivation can go a long way, so make a plan and stick to it!

30-Day HIIT Challenge

What you need: an interval timer (Gymboss is a free-to-download app), a set of light weight dumbbells (5 to 10 pounds), a kettlebell, and a gym mat. NOTE: 1 dumbbell can be used in place of the kettlebell if not available.

What to do: Perform the workouts listed below in order. Repeat three times to complete the thirty days.

Day 1

HIIT Your Arms & Shoulder Workout

Day 2

HIIT Your Butt Workout

Day 3

2-Move Fat Burning HIIT Workout

Day 4

Rest Day (Optional: Stretch it Out – Total Body Flexibility)

Day 5

HIIT Your Legs Workout

Day 6

HIIT Kettlebell Fat Blaster

Day 7

The Ultimate Fat Sizzling Ab Workout

Day 8

HIIT Your Chest Workout

Day 9

Rest Day (Optional: Stretch it Out – Total Body Flexibility)

Day 10

HIIT Total Body Toning

Get your FREE Calendar Download.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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51 Comments

  1. Hi, on this article it says you
    Need to repeat the workouts 3 times to complete the challenge but when you click on the workouts and the links take to the particular exercise for that workout it asks you how many times to repeat the workout i.e. Beginners 3 cycles intermediate 4 cycles and etc so I’m a bit confused what and how I need to do this. Do I need to do 4 cycles of the excercises 3 times a day?!

    1. Rashida, There’s 10 days of workouts. Complete these workouts, 1 each day for 10 days, then repeat the days for
      a total of 30 days.

      Depending on the workout, follow the instructions for each one. For example, if it states Beginner complete 3 cycles,
      you will perform the routine 3 times, not 3 times daily. Hope this helps! 🙂

  2. Hi, can I get a bit of clarity here. So beginners 2 rounds of 40 secs with 20 sec rest … I see the list of exercises but im confused … Do I do 1 of each exercise in the 40 secs then rest then do the same ? Or is there a particular amount of eg mountain climbers I have to do along with the other exercises in the 40secs … Or so I do mountain climers for 40secs then rest then do the next & rest & do forth … Thanks in advance

    1. Keely, Each workout is different. Follow the instructions for individual routines. For example, workouts that require 40 seconds of exercise, then rest, you will
      do all the exercises then repeat the routine for the specified number of times. Hope this helps! 🙂

  3. Hello. Let me leave some positive feedback! The calendar downloads and prints just fine, the workouts are quick and very effective. I’m on day 4 of 30 only but am looking forward to more of your challenges in the future. Thank you for making this available. And some of your recipes are just incredible, full of flavour and easy to follow. Cheers!

    1. Patsy, Please review the videos for the challenge. We don’t have photos for each exercise, just the calendar download. 🙂

    1. Angelica, Go to the challenge, click where it says, “Get your FREE Calendar Download.” Follow the prompts and the calendar download will be emailed.

  4. This is exactly what I’ve been searching for! Thank you so much for providing this valuable resource for free.

  5. Is there any way you have a basic calorie breakdown for each day and level? My fitness pal has nothing for a lot of these, I’m trying to accurately input my calories in and out, I have no idea what to put! Thanks!

  6. Day 1 started with beginner level ( will move up to intermediate in the second month!) Can’t believe how exhausted you can feel in just 12 minutes. Stay tuned!

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