Build muscle and strength with our 28-Day HIIT Bodyweight Workout Challenge.
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
What you need: a 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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Is there a week 2 instructions?
Hey Tatyana!
I just updated the article to include instructions for each week! Thank you! 🙂
how many rounds do you need to perform each day?
Hey Jessica!
Thanks for catching that! Perform 4 rounds for each workout, each week. 🙂