30-Day HIIT Challenge for Beginners

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

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

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

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.

30 day hiit challenge for beginners

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!

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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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      1. The link to the printable calendar doesn’t work. It just takes you to another page with no download listed.

        1. MaryAnn, I checked the links and they all work. Be sure to “Add to Cart” in order to download the calendar.

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

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

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

    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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