28-Day HIIT Bodyweight Workout Challenge

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It’s not uncommon to pack on a couple extra pounds throughout the Winter months. Don’t stress about it. We’ve been there; it happens to all of us. Usually, this will leave us feeling fluffy and a little uncomfortable in our swimsuits and cut-offs. Don’t worry, you’re not destined to stay covered up all season! There’s still plenty of time to work on your bikini bod. We’re going to share a fat-melting, muscle-toning 4-week challenge! Are you in? Let’s get started with the HIIT Bodyweight Workout Challenge.

Challenge Yourself 

HIIT Bodyweight Workout Challenge - A workout challenge designed to tone and strengthen your whole body.

What you need: timer, a chair/bench/coffee table (for step-ups and triceps dips), a jump rope (although you can just jump in place without one), and a towel or yoga mat for the floor exercises.

What to do: 

Each week includes 4 days worth of workouts.

Week 1 – Each workout will consist of 4 exercises that you will perform for 30 seconds each without any rest in between. Perform 4 rounds. At the end of each round, you’ll rest for 30 seconds.

Week 2 – Each workout will consist of 4 exercises that you will perform for 45 seconds each without any rest in between. Perform 4 rounds. At the end of each round, you’ll rest for 15 seconds.

Week 3 – Each workout will consist of 4 exercises that you will perform for 60 seconds each without any rest in between. Perform 4 rounds. At the end of each round, you’ll rest for 30 seconds.

Week 4 – Each workout will consist of 4 exercises that you will perform for 60 seconds each without any rest in between. Perform 4 rounds. At the end of each round, you’ll rest for 15 seconds.

We’ve included instructional videos of each exercise at the bottom of this post to help you learn proper form.

You Can Do It!

Participating in this challenge will allow you to shed excess pounds while toning the muscles all throughout your body! Check out the 5 Reasons to Start HIIT.

It’s important to mention that this challenge is meant to be combined with a healthy, clean eating plan to ensure that you get the best results possible!

Day 1: 

Squats

Push-Ups

Bicycle Crunches

Step-Ups (Alternating Legs)

Day 2:

Donkey Kicks (Alternating Legs)

Burpees

Sit-ups

Ski Jumps

Day 3:

Rest Day

Day 4:

Forward Lunges (Alternating Legs)

Tricep Dips

Jumping Jacks

Plank Hop

Day 5:

Rest Day

Day 6:

Floor Hip Bridges

Jump Rope

Russian Twists

Frog Jump

Day 7:

Rest Day

Day 8:

Curtsy Lunges (Alternating Legs)

Mountain Climbers

Flutter Kicks

Close-Grip Push-up

Day 9:

Reverse Lunges (Alternating Legs)

Shuffles

Side Plank Up-Downs (Left)

Side Plank Up-Downs (Right)

Day 10:

 Rest Day

Day 11:

Side to Side Squats

Jumping Jacks with Front Kick

Lateral Leg Raise (Left)

Lateral Leg Raise (Right)

Day 12:

 Rest Day

Day 13:

High Knees

Single-Leg Reach (Left)

Single-Leg Reach (Right)

Tricep Dip and Kick

Day 14:

Rest Day

Day 15: 

Walking Lunges

Single Unders

Scissor Kicks

Double Unders

Day 16: 

Squat Pulse

V-Ups

Squat Jumps

Butt Kicks

Day 17:

Rest Day

Day 18:

Burpee with Push-Ups

Spider-Man Plank

Chair Dips

Alternating Side Lunges

Day 19:

Rest Day

Day 20:

Front to Reverse Lunge (Left)

Front to Reverse Lunge (Right)

Skater Jumps

Starfish Crunch

Day 21:

Rest Day

Day 22:

Bulgarian Split Squat (Left)

Bulgarian Split Squat (Right)

Burpee with Alternating Lateral Leg Raise

Single Unders

Day 23:

Ski Jumps

Pistol Box Squat (Left)

Pistol Box Squat (Right)

Double Unders

Day 24:

Rest day

Day 25:

Single-Leg Dead-Lift Reach with Jump (Left)

Single-Leg Dead-Lift Reach with Jump (Right)

Bicycle Crunch

Flutter Kick Squats

Day 26: 

Rest day

Day 27:

Side to Curtsy Lunge (Left)

Side to Curtsy Lunge (Right)

Glute Bridge March

Jump Squat

Day 28:

Rest day

Instructional Videos

Bulgarian Split Squat

Burpee with Alternating Lateral Leg Raise

Single Unders

Ski Jumps

Pistol Box Squat

Double Unders

Single-Leg Dead-Lift Reach with Jump

Bicycle Crunch

Flutter Kick Squats

Side to Curtsy Lunge

Glute Bridge March

Jump Squat

 

Walking Lunges

Single Unders

Scissor Kicks

Double Unders

Squat Pulse

V-Ups

Squat Jumps

Butt Kicks

Burpee with Push-Ups

Spider-Man Plank

Chair Dips

Alternating Side Lunges

Front to Reverse Lunges

Skater Jumps

Starfish Crunch

Curtsy Lunge

Mountain Climbers

Flutter Kicks

Close-Grip Push-up

Reverse Lunges (Alternating Legs)

Shuffles

Side Plank with Hip Lifts

Side to Side Squats

Jumping Jacks with Front Kick

Lateral Leg Raise

High Knees

Single-Leg Reach

Tricep Dip and Kick

Squats

Push-Ups

Bicycle Crunches

Step-Ups (Alternating Legs)

Donkey Kicks (Alternating Legs)

Burpees

Sit-ups

Ski Jumps

Forward Lunges (Alternating Legs)

Tricep Dips

Jumping Jacks

Plank Hop

Floor Hip Bridges

Jump Rope

Russian Twists

Frog Jump

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4 Comments on "28-Day HIIT Bodyweight Workout Challenge"

  1. Tatyana Edie  June 12, 2019

    Is there a week 2 instructions?

    Reply
    • Erin Milller  June 12, 2019

      Hey Tatyana!
      I just updated the article to include instructions for each week! Thank you! 🙂

      Reply
  2. Jessica  June 26, 2019

    how many rounds do you need to perform each day?

    Reply
    • Erin Milller  June 26, 2019

      Hey Jessica!

      Thanks for catching that! Perform 4 rounds for each workout, each week. 🙂

      Reply

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