30-Day HIIT Makeover

It's never too late for a total body makeover.

It’s never too late for a total body makeover. High Intensity Interval Training (HIIT) combines the benefits of cardio and resistance training into a fast-paced, high-energy filled workout you can blast through in half the time you’d spend at the gym. With HIIT, you keep your muscles engaged and blood flowing in order to promote more fat-burning and lean tissue growth. Most importantly, the workout regime revs up your metabolism and keeps it running strong, even after you’ve finished. In fact, a 4 minute workout can encourage fat burning for up to 24 hours upon completion.

The 30-Day HIIT Makeover is a 4-week commitment in reshaping your body and views on approaching fitness. Each workout takes fewer than 20 minutes to complete, and you’ll certainly see the power of dedicating a short amount of time in your day to a non-stop workout. When it comes to HIIT, you burn fat and increase strength, while toning and tightening your entire figure. By day 30, you’ll see how far a little bit of time and a lot of effort can get you.

What You’ll Need: an interval timer (Gymboss is a free-to-download app), a set of light and medium dumbbells (3 to 20 pounds), medicine ball (8-12 pounds),  and a gym or yoga mat.

What to Do: Perform the workouts listed below in order. The last four days ask for an additional round/circuit, regardless of your fitness level. To give your metabolism an extra kick and accerlate results, try performing a routine early in the morning (before having breakfast) at least twice a week.

Download your free 30-Day HIIT Calendar and never miss a workout.

Day 1: HIIT Total Body Toning
Day 2: ABS H.I.I.T. Workout
Day 3: HIIT Your Legs Workout
Day 4: Rest
Day 5: Fat Scorching Tabata Interval Training (Video #1)
Day 6: HIIT Your Butt Workout
Day 7: H.I.I.T Medicine Ball Workout
Day 8: Rest
Day 9: The Best Fat-Burning Lower Body HIIT Workout
Day 10: Fat Blasting HIIT Workout – Burn Fat up to 24 Hours
Day 11: Fat Scorching Tabata Interval Training (Video #2)
Day 12: Rest
Day 13: Rest
Day 14: 10-Minute HIIT Circuit Workout
Day 15: Melt Fat in Minutes with this HIIT Routine
Day 16: ABS H.I.I.T. Workout
Day 17: HIIT Your Butt Workout
Day 18: Rest
Day 19: ABS H.I.I.T. Workout
Day 20: HIIT Your Legs Workout
Day 21: 10-Minute HIIT Circuit Workout
Day 22: Rest
Day 23: Fat Scorching Tabata Interval Training (Video #3)
Day 24: H.I.I.T Medicine Ball Workout
Day 25: Rest
Day 26: Rest
Day 27: Fat Blasting HIIT Workout – Burn Fat up to 24 Hours (+1 circuit)
Day 28: HIIT Total Body Toning (+1 round)
Day 29: The Best Fat-Burning Lower Body HIIT Workout (+1 round)
Day 30: ABS H.I.I.T. Workout (+1 circuit)

A dedicated workout challenge requires dedicated meal planning to restore your muscles and keep you energized. Try any of these meal planning solutions to get the best results:

50 Snacks That I Used to Lose 30 Pounds
21 Best Recipes for Weight Loss
28-Day Weight Watchers Meal Plan
Top 50 Weight Loss Recipes

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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