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 for beginners. 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 for Beginners
This 30-Day HIIT Challenge for Beginners will have you looking and feeling great in the span of a month. The workouts are simple to learn, only take a few minutes a day, and can be performed from the comfort of your own home. Show up for yourself every day for a month and build healthy habits that will transform your body and mind. Prioritizing your health is simple with this 30-day fitness challenge.
What you need: an interval timer (Gymboss is a free-to-download app), a set of lightweight 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. Remember to stay hydrated and get at least seven to nine hours of sleep each night to optimize your workouts and keep your mind and body feeling great!
Day 1
HIIT Your Arms & Shoulder Workout
Day 2
Day 3
2-Move Fat Burning HIIT Workout
Day 4
Rest Day (Optional: Stretch it Out – Total Body Flexibility)
Day 5
Day 6
Day 7
The Ultimate Fat Sizzling Ab Workout
Day 8
Day 9
Rest Day (Optional: Stretch it Out – Total Body Flexibility)
Day 10
Now that you’ve completed the first 10 days, head back to Day One and repeat the circuit two more times! By the end of the month you’ll be looking and feeling better than ever!
If you need a reminder to keep you on track each day, download our free 30-day HIIT challenge calendar below. Consistency is key when it comes to working out, so show up for yourself each day and prioritize your health!
Get your FREE Calendar Download.
Starting out on this 30-day HIIT challenge for beginners is more than just a physical challenge—it’s an investment in your health and well-being. As you sweat, push your limits, and begin to conquer each workout, you’re fostering discipline, determination, and self-belief. Every completed session is a step closer to achieving the stronger, fitter version of yourself that you’ve envisioned. Remember, your journey is your own, and the dedication you pour into these 30 days will yield not only physical results but also a sense of accomplishment and pride that transcends far beyond the challenge’s completion. So lace up those sneakers, embrace the intensity, and relish the transformation that awaits. You’ve got this!
Enjoyed this post, check out:
- Lean Body HIIT Workout Challenge
- 30-Day Weight Loss Foods
- How to Build Your Own HIIT Workout
- Melt Fat in Minutes with this HIIT Routine
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We’d love to hear what you think of this 30-day HIIT challenge for beginners or what you’d like to see on our site. Leave us a comment in the comments section below.
Where is the printable calendar?
Nancy, We’re adding the free calendar for download now! 🙂
The link to the printable calendar doesn’t work. It just takes you to another page with no download listed.
MaryAnn, I checked the links and they all work. Be sure to “Add to Cart” in order to download the calendar.
It’s in the fisrt paragraph, where it says before we start
Am I blind? I can’t find the printable calendar. 🙁
The download link will be added this morning. I apologize for the inconvenience! 🙂
This says to download the printable calendar but there is no link.
Elizabeth, The calendar download will be added right away. Thanks for your patience. 🙂
No, but seriously. Where’s the link?
Here Please find the download here https://skinnyms.com/30-day-hiit-challenge/.
The calendar still isn’t here. I don’t understand.
Here you go, Please find the download here https://skinnyms.com/30-day-hiit-challenge/.
Still no link for calendar 🙁
Marcy, Please find the download here https://skinnyms.com/30-day-hiit-challenge/.
I can’t find printable calendar. Not sure when them comments were made . ?
Andrea, Please download here https://skinnyms.com/products/30-day-hiit-challenge-calendar/
can’t find the calendar
Lisa, Here you go https://skinnyms.com/products/30-day-hiit-challenge-calendar/
I..like others here can’t seem to pull up the calendar. I only give me a quarter of the picture???
You’ll just need to click on the picture to get the download program. To make it easier, go here for the download https://skinnyms.com/products/30-day-hiit-challenge-calendar/. 🙂
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?!
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! 🙂
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
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! 🙂
Cannot download calendar
Mel, Check your email. 🙂
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!
Thanks for your comment. 🙂 We’re happy to see that you are enjoying the calendar, recipes, and workouts.
is it for woman?
It’s for anyone who wants to do the challenge and take their fitness to the next level! 🙂
Is there a way to get a copy of the pic showing the list of daily exercises!
Patsy, Please review the videos for the challenge. We don’t have photos for each exercise, just the calendar download. 🙂
Is there any before and after pics of people who have completed this program? Thanks
Noel, We don’t have before and after photos for our workouts. In addition, this 30-Day HIIT just published recently.
What do you eat or what kind of diet should you do while doing this? Thanks!
Nichole, An eating plan that’s sustainable for a life time. Here’s an example: https://skinnyms.com/7-daily-menus-ive-maintained-ideal-weight-10-years/
I am skinny, and try to gain weight, my weight is 40.5kg, what kind of exercise do I need to do?
Elis, I would recommend plans that involve weights. Here’s a good example, https://skinnyms.com/arms-that-slay-weightlifting-plan-for-beginners/.
Look over our other plans for workouts that involve weight training, https://skinnyms.com/category/fitness/workouts/
I would like to be able to print out the free 30 day calendar ….it’s not available here.
Angelica, Go to the challenge, click where it says, “Get your FREE Calendar Download.” Follow the prompts and the calendar download will be emailed.
Love this! Thanks so much for taking the “work out” of planning a workout! Blessings!
You’re very welcome, Julie!
This is exactly what I’ve been searching for! Thank you so much for providing this valuable resource for free.
You are very welcome, Donna!
has anyone completed this ? Results?
Great workout!! And it’s easy to squeeze in without hitting the gym- ?
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!
Aliesha, We don’t currently have the calorie breakdown. 🙁
Excellent workouts
Thank you, Mark!
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!
Sefali, YEAH!!! Keep us posted… 🙂