30-Day HIIT Challenge

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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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51 Comments on "30-Day HIIT Challenge"

  1. Nancy Fredericksen  January 26, 2017

    Where is the printable calendar?

    • Gale Compton  January 27, 2017

      Nancy, We’re adding the free calendar for download now! 🙂

    • Jessica  June 19, 2017

      It’s in the fisrt paragraph, where it says before we start

  2. slyme  January 26, 2017

    Am I blind? I can’t find the printable calendar. 🙁

    • Gale Compton  January 27, 2017

      The download link will be added this morning. I apologize for the inconvenience! 🙂

  3. Elizabeth  January 27, 2017

    This says to download the printable calendar but there is no link.

    • Gale Compton  January 27, 2017

      Elizabeth, The calendar download will be added right away. Thanks for your patience. 🙂

  4. MJK  January 27, 2017

    No, but seriously. Where’s the link?

  5. Bella  January 27, 2017

    The calendar still isn’t here. I don’t understand.

  6. Marcy  January 27, 2017

    Still no link for calendar 🙁

  7. Andrea  January 27, 2017

    I can’t find printable calendar. Not sure when them comments were made . ?

  8. lisa  January 27, 2017

    can’t find the calendar

  9. Tawnya  January 27, 2017

    I..like others here can’t seem to pull up the calendar. I only give me a quarter of the picture???

  10. Rashida  January 28, 2017

    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?!

    • Gale Compton  January 29, 2017

      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! 🙂

  11. Keeley  January 29, 2017

    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

    • Gale Compton  January 30, 2017

      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! 🙂

  12. Mel  January 29, 2017

    Cannot download calendar

  13. Care  January 31, 2017

    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!

    • Kym Votruba  January 31, 2017

      Thanks for your comment. 🙂 We’re happy to see that you are enjoying the calendar, recipes, and workouts.

  14. Furkan  February 2, 2017

    is it for woman?

    • Gale Compton  February 2, 2017

      It’s for anyone who wants to do the challenge and take their fitness to the next level! 🙂

  15. Patsy Cortez  February 9, 2017

    Is there a way to get a copy of the pic showing the list of daily exercises!

    • Gale Compton  February 9, 2017

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

  16. Noel  February 20, 2017

    Is there any before and after pics of people who have completed this program? Thanks

    • Gale Compton  February 22, 2017

      Noel, We don’t have before and after photos for our workouts. In addition, this 30-Day HIIT just published recently.

  17. Nicole  February 22, 2017

    What do you eat or what kind of diet should you do while doing this? Thanks!

  18. Elis  February 27, 2017

    I am skinny, and try to gain weight, my weight is 40.5kg, what kind of exercise do I need to do?

  19. Angelica  March 1, 2017

    I would like to be able to print out the free 30 day calendar ….it’s not available here.

    • Gale Compton  March 1, 2017

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

  20. Julie  March 3, 2017

    Love this! Thanks so much for taking the “work out” of planning a workout! Blessings!

    • Nichole Furlong  March 4, 2017

      You’re very welcome, Julie!

  21. Donna  March 5, 2017

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

    • Nichole Furlong  March 5, 2017

      You are very welcome, Donna!

  22. briana  April 19, 2017

    has anyone completed this ? Results?

  23. Cindy  July 23, 2017

    Great workout!! And it’s easy to squeeze in without hitting the gym- ?

  24. Aliesha  September 1, 2017

    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!

    • Gale Compton  September 1, 2017

      Aliesha, We don’t currently have the calorie breakdown. 🙁

  25. Mark White  November 13, 2017

    Excellent workouts

    • Jennifer Hanford  November 13, 2017

      Thank you, Mark!

  26. Sefali  December 24, 2017

    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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