28-Day HIIT Bodyweight Workout Challenge

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Day 1: 

Squats

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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

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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