30 Day HIIT Workout Plan for Beginners
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Hey fitness fam! Welcome to your ultimate 30-day HIIT workout plan, designed specifically for beginners. I’m super excited to take you on this journey to kickstart your fitness and help you achieve your goals. Over the next month, we’ll be tackling a series of high-intensity interval training sessions that will get your heart pumping, muscles burning, and energy levels soaring. Whether you’re new to working out or just looking to spice up your routine, this plan is perfect for you. Let’s dive in and get started!
Day 1: Jumpstart Your Fitness Journey
Welcome to Day one 30 day beginners hiit workout! Today, we’re going to ease into our HIIT workouts with a simple yet effective routine. We’ll start with a quick warm-up to get the blood flowing and prepare our bodies for the workout ahead.
Warm-Up (5 minutes)
- Marching in Place – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
- Torso Twists – 1 minute
- Jumping Jacks – 1 minute
Workout (20 minutes)
- High Knees – 30 seconds, rest for 30 seconds
- Bodyweight Squats – 30 seconds, rest for 30 seconds
- Push-Ups (Modified if needed) – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Butt Kicks – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Burpees (Modified if needed) – 30 seconds, rest for 30 seconds
- Side Plank (15 seconds each side) – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
- Shoulder Stretch – 1 minute
Great job completing Day 1! Remember to hydrate and get a good night’s sleep. See you tomorrow for Day 2!
Day 2: Core and Cardio Blast
Welcome to Day 2! Today, we’ll focus on strengthening our core and getting our heart rates up with some intense cardio moves.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- High Knees – 1 minute
Workout (20 minutes)
- Plank – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Burpees – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Tuck Jumps – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
You crushed Day 2! Keep up the fantastic work. Remember, consistency is key. See you tomorrow for Day 3!
Day 3: Upper Body Strength
Day 3 is all about building upper body strength. We’ll focus on exercises that target the arms, shoulders, and back.
Warm-Up (5 minutes)
- Arm Circles – 1 minute
- Shoulder Shrugs – 1 minute
- Torso Twists – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
Workout (20 minutes)
- Push-Ups (Modified if needed) – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Plank Shoulder Taps – 30 seconds, rest for 30 seconds
- Renegade Rows (With or without weights) – 30 seconds, rest for 30 seconds
- Overhead Arm Claps – 30 seconds, rest for 30 seconds
- Plank to Push-Up – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Lateral Raises (With or without weights) – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Child’s Pose – 1 minute
- Neck Stretches – 1 minute
Day 3 is complete! You’re doing amazing. Keep pushing yourself and stay motivated. See you tomorrow for Day 4!
Day 4: Lower Body Burn
Welcome to Day 4! Today, we’re focusing on our lower body, targeting the legs and glutes with some powerful exercises.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
- Bodyweight Squats – 1 minute
Workout (20 minutes)
- Squat Jumps – 30 seconds, rest for 30 seconds
- Walking Lunges – 30 seconds, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Side Lunges – 30 seconds, rest for 30 seconds
- Calf Raises – 30 seconds, rest for 30 seconds
- Curtsy Lunges – 30 seconds, rest for 30 seconds
- Donkey Kicks – 30 seconds per leg, rest for 30 seconds
- Fire Hydrants – 30 seconds per leg, rest for 30 seconds
- Wall Sit – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Standing Quad Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
- Hip Flexor Stretch – 1 minute per leg
- Seated Forward Fold – 1 minute
Fantastic job today! You’re getting stronger with every workout. Keep it up and see you tomorrow for Day 5!
Day 5: Full Body Blast
It’s Day five 30 day beginners hiit workout, and we’re going for a full-body workout that will challenge all major muscle groups and keep that heart rate up.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
- Torso Twists – 1 minute
- High Knees – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- Push-Ups – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Way to go! You’ve completed your first full-body workout. Enjoy your rest day tomorrow, and we’ll see you for Day 6!
Day 6: Active Recovery
Today is all about recovery. We’ll do some light stretching and mobility work to help our muscles recover and prepare for the next week of workouts.
Warm-Up (5 minutes)
- Gentle Jog in Place – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
- Torso Twists – 1 minute
- Side Shuffles – 1 minute
Workout (20 minutes)
- Cat-Cow Stretch – 2 minutes
- Child’s Pose – 2 minutes
- Seated Forward Fold – 2 minutes
- Hip Flexor Stretch – 2 minutes per leg
- Pigeon Pose – 2 minutes per leg
- Butterfly Stretch – 2 minutes
- Neck Stretches – 2 minutes
- Shoulder Stretch – 2 minutes
- Quad Stretch – 2 minutes per leg
- Hamstring Stretch – 2 minutes per leg
Cool Down (5 minutes)
Breathing Exercises – 5 minutes
Enjoy your rest day and get ready for another great week of workouts. See you tomorrow for Day 7!
Day 7: Cardio Madness
Welcome to Day 7! We’re back to a high-energy cardio session to burn those calories and boost your endurance.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jumping Lunges – 30 seconds, rest for 30 seconds
- Tuck Jumps – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Butt Kicks – 30 seconds, rest for 30 seconds
- Skaters – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Amazing effort today! You’ve completed Week 1. Keep that momentum going. See you tomorrow for Day 8!
Day 8: Strength and Stability
It’s Day 8! We’re focusing on building strength and improving stability with some foundational exercises.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- High Knees – 1 minute
Workout (20 minutes)
- Push-Ups (Modified if needed) – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
Another fantastic workout in the books! Keep up the great work and I’ll see you tomorrow for Day 9!
Day 9: Core Crusher
Day 9 is all about the core. Get ready to feel the burn with these intense core exercises.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- Arm Circles – 1 minute
Workout (20 minutes)
- Plank – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Sit-Ups – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Toe Touches – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
You’re halfway through Week 2! Keep pushing, you’re doing amazing. See you tomorrow for Day 10!
Day 10: Cardio Power
It’s Day ten 30 day beginners hiit workout, and we’re bringing the heat with another intense cardio session to boost your endurance and burn calories.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jumping Lunges – 30 seconds, rest for 30 seconds
- Tuck Jumps – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Butt Kicks – 30 seconds, rest for 30 seconds
- Skaters – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Fantastic work today! You’re building incredible endurance. Keep it up, and I’ll see you tomorrow for Day 11!
Day 11: Strength Circuit
Welcome to Day 11! We’re focusing on strength today with a series of powerful exercises to build muscle.
Warm-Up (5 minutes)
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
Workout (20 minutes)
- Push-Ups – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
You’re doing incredible! Keep up the great work, and I’ll see you tomorrow for Day 12!
Day 12: HIIT and Core
Day 12 is a mix of HIIT and core exercises. Let’s get those abs burning!
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- Arm Circles – 1 minute
Workout (20 minutes)
- Plank – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Sit-Ups – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Toe Touches – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
Amazing effort today! Keep up the fantastic work. See you tomorrow for Day 13!
Day 13: Lower Body Blast
Welcome to Day 13! We’re focusing on the lower body with some powerful exercises to build strength and endurance.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
- Bodyweight Squats – 1 minute
Workout (20 minutes)
- Squat Jumps – 30 seconds, rest for 30 seconds
- Walking Lunges – 30 seconds, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Side Lunges – 30 seconds, rest for 30 seconds
- Calf Raises – 30 seconds, rest for 30 seconds
- Curtsy Lunges – 30 seconds, rest for 30 seconds
- Donkey Kicks – 30 seconds per leg, rest for 30 seconds
- Fire Hydrants – 30 seconds per leg, rest for 30 seconds
- Wall Sit – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Standing Quad Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
- Hip Flexor Stretch – 1 minute per leg
- Seated Forward Fold – 1 minute
Fantastic job today! You’re getting stronger with every workout. Keep it up and see you tomorrow for Day 14!
Day 14: Rest and Recovery
Today is all about recovery. We’ll do some light stretching and mobility work to help our muscles recover and prepare for the next week of workouts.
Warm-Up (5 minutes)
- Gentle Jog in Place – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
- Torso Twists – 1 minute
- Side Shuffles – 1 minute
Workout (20 minutes)
- Cat-Cow Stretch – 2 minutes
- Child’s Pose – 2 minutes
- Seated Forward Fold – 2 minutes
- Hip Flexor Stretch – 2 minutes per leg
- Pigeon Pose – 2 minutes per leg
- Butterfly Stretch – 2 minutes
- Neck Stretches – 2 minutes
- Shoulder Stretch – 2 minutes
- Quad Stretch – 2 minutes per leg
- Hamstring Stretch – 2 minutes per leg
Cool Down (5 minutes)
Breathing Exercises – 5 minutes
Enjoy your rest day and get ready for another great week of workouts. See you tomorrow for Day 15!
Day 15: Cardio and Core
Welcome to Day 15! We’re combining cardio and core exercises to keep things interesting and challenging.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Great job today! You’re halfway through the program. Keep pushing and see you tomorrow for Day 16!
Day 16: Strength and Stability
It’s Day 16! We’re focusing on building strength and improving stability with some foundational exercises.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- High Knees – 1 minute
Workout (20 minutes)
- Push-Ups (Modified if needed) – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
Another fantastic workout in the books! Keep up the great work and I’ll see you tomorrow for Day 17!
Day 17: HIIT and Core
Day 17 is a mix of HIIT and core exercises. Let’s get those abs burning!
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- Arm Circles – 1 minute
Workout (20 minutes)
- Plank – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Sit-Ups – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Toe Touches – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
Amazing effort today! Keep up the fantastic work. See you tomorrow for Day 18!
Day 18: Lower Body Blast
Welcome to Day Eighteen 30 day beginners hiit workout! We’re focusing on the lower body with some powerful exercises to build strength and endurance.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
- Bodyweight Squats – 1 minute
Workout (20 minutes)
- Squat Jumps – 30 seconds, rest for 30 seconds
- Walking Lunges – 30 seconds, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Side Lunges – 30 seconds, rest for 30 seconds
- Calf Raises – 30 seconds, rest for 30 seconds
- Curtsy Lunges – 30 seconds, rest for 30 seconds
- Donkey Kicks – 30 seconds per leg, rest for 30 seconds
- Fire Hydrants – 30 seconds per leg, rest for 30 seconds
- Wall Sit – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Standing Quad Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
- Hip Flexor Stretch – 1 minute per leg
- Seated Forward Fold – 1 minute
Fantastic job today! You’re getting stronger with every workout. Keep it up and see you tomorrow for Day 19!
Day 19: Cardio Power
It’s Day 19, and we’re bringing the heat with another intense cardio session to boost your endurance and burn calories.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jumping Lunges – 30 seconds, rest for 30 seconds
- Tuck Jumps – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Butt Kicks – 30 seconds, rest for 30 seconds
- Skaters – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Fantastic work today! You’re building incredible endurance. Keep it up, and I’ll see you tomorrow for Day 20!
Day 20: Strength Circuit
Welcome to Day 20! We’re focusing on strength today with a series of powerful exercises to build muscle.
Warm-Up (5 minutes)
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
Workout (20 minutes)
- Push-Ups – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
You’re doing incredible! Keep up the great work, and I’ll see you tomorrow for Day 21!
Day 21: Active Recovery
Today is all about recovery. We’ll do some light stretching and mobility work to help our muscles recover and prepare for the next week of workouts.
Warm-Up (5 minutes)
- Gentle Jog in Place – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
- Torso Twists – 1 minute
- Side Shuffles – 1 minute
Workout (20 minutes)
- Cat-Cow Stretch – 2 minutes
- Child’s Pose – 2 minutes
- Seated Forward Fold – 2 minutes
- Hip Flexor Stretch – 2 minutes per leg
- Pigeon Pose – 2 minutes per leg
- Butterfly Stretch – 2 minutes
- Neck Stretches – 2 minutes
- Shoulder Stretch – 2 minutes
- Quad Stretch – 2 minutes per leg
- Hamstring Stretch – 2 minutes per leg
Cool Down (5 minutes)
Breathing Exercises – 5 minutes
Enjoy your rest day and get ready for another great week of workouts. See you tomorrow for Day 22!
Day 22: Cardio and Core
Welcome to Day 22! We’re combining cardio and core exercises to keep things interesting and challenging.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Great job today! You’re halfway through the program. Keep pushing and see you tomorrow for Day 23!
Day 23: Strength and Stability
It’s Day 23! We’re focusing on building strength and improving stability with some foundational exercises.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- High Knees – 1 minute
Workout (20 minutes)
- Push-Ups (Modified if needed) – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
Another fantastic workout in the books! Keep up the great work and I’ll see you tomorrow for Day 24!
Day 24: HIIT and Core
Day 24 is a mix of HIIT and core exercises. Let’s get those abs burning!
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- Arm Circles – 1 minute
Workout (20 minutes)
- Plank – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Sit-Ups – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Toe Touches – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
Amazing effort today! Keep up the fantastic work. See you tomorrow for Day 25!
Day 25: Lower Body Blast
Welcome to Day 25! We’re focusing on the lower body with some powerful exercises to build strength and endurance.
Warm-Up (5 minutes)
- Leg Swings – 1 minute
- Hip Circles – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
- Bodyweight Squats – 1 minute
Workout (20 minutes)
- Squat Jumps – 30 seconds, rest for 30 seconds
- Walking Lunges – 30 seconds, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Side Lunges – 30 seconds, rest for 30 seconds
- Calf Raises – 30 seconds, rest for 30 seconds
- Curtsy Lunges – 30 seconds, rest for 30 seconds
- Donkey Kicks – 30 seconds per leg, rest for 30 seconds
- Fire Hydrants – 30 seconds per leg, rest for 30 seconds
- Wall Sit – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Standing Quad Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
- Hip Flexor Stretch – 1 minute per leg
- Seated Forward Fold – 1 minute
Fantastic job today! You’re getting stronger with every workout. Keep it up and see you tomorrow for Day 26!
Day 26: Cardio Power
It’s Day 26, and we’re bringing the heat with another intense cardio session to boost your endurance and burn calories.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jumping Lunges – 30 seconds, rest for 30 seconds
- Tuck Jumps – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Butt Kicks – 30 seconds, rest for 30 seconds
- Skaters – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Fantastic work today! You’re building incredible endurance. Keep it up, and I’ll see you tomorrow for Day 27!
Day 27: Strength Circuit
Welcome to Day 27! We’re focusing on strength today with a series of powerful exercises to build muscle.
Warm-Up (5 minutes)
- Arm Circles – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- High Knees – 1 minute
- Jumping Jacks – 1 minute
Workout (20 minutes)
- Push-Ups – 30 seconds, rest for 30 seconds
- Squats – 30 seconds, rest for 30 seconds
- Plank – 30 seconds, rest for 30 seconds
- Lunges – 30 seconds, rest for 30 seconds
- Tricep Dips – 30 seconds, rest for 30 seconds
- Side Plank – 30 seconds per side, rest for 30 seconds
- Glute Bridges – 30 seconds, rest for 30 seconds
- Bicep Curls (With or without weights) – 30 seconds, rest for 30 seconds
- Superman Raises – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Cross-Body Shoulder Stretch – 1 minute per arm
- Tricep Stretch – 1 minute per arm
- Seated Forward Fold – 1 minute
- Quad Stretch – 1 minute per leg
You’re doing incredible! Keep up the great work, and I’ll see you tomorrow for Day 28!
Day 28: Active Recovery
Today is all about recovery. We’ll do some light stretching and mobility work to help our muscles recover and prepare for the next week of workouts.
Warm-Up (5 minutes)
- Gentle Jog in Place – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
- Torso Twists – 1 minute
- Side Shuffles – 1 minute
Workout (20 minutes)
- Cat-Cow Stretch – 2 minutes
- Child’s Pose – 2 minutes
- Seated Forward Fold – 2 minutes
- Hip Flexor Stretch – 2 minutes per leg
- Pigeon Pose – 2 minutes per leg
- Butterfly Stretch – 2 minutes
- Neck Stretches – 2 minutes
- Shoulder Stretch – 2 minutes
- Quad Stretch – 2 minutes per leg
- Hamstring Stretch – 2 minutes per leg
Cool Down (5 minutes)
Breathing Exercises – 5 minutes
Day 29: Cardio and Core
Welcome to Day 29! Today’s workout combines cardio and core exercises to challenge your endurance and strengthen your midsection.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Butt Kicks – 1 minute
- Arm Circles – 1 minute
- Leg Swings – 1 minute
Workout (20 minutes)
- Burpees – 30 seconds, rest for 30 seconds
- High Knees – 30 seconds, rest for 30 seconds
- Bicycle Crunches – 30 seconds, rest for 30 seconds
- Mountain Climbers – 30 seconds, rest for 30 seconds
- Jump Squats – 30 seconds, rest for 30 seconds
- Russian Twists – 30 seconds, rest for 30 seconds
- Plank Jacks – 30 seconds, rest for 30 seconds
- Leg Raises – 30 seconds, rest for 30 seconds
- Flutter Kicks – 30 seconds, rest for 30 seconds
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Hamstring Stretch – 1 minute per leg
Great job today! You’re almost at the finish line. Keep pushing through and I’ll see you tomorrow for Day 30, our final day!
Day 30: Total Body Burn
Congratulations on reaching Day 30! Today, we’re going all out with a total body burn to celebrate your progress and fitness journey.
Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- High Knees – 1 minute
- Torso Twists – 1 minute
- Leg Swings – 1 minute
- Arm Circles – 1 minute
Workout (30 minutes)
Today, we’re combining all the exercises from the past 29 days into a challenging 30-minute session. Each exercise will be performed for 1 minute with a 30-second rest in between. Let’s give it everything we’ve got!
- Burpees
- Push-Ups
- Squats
- Plank
- Lunges
- Tricep Dips
- Mountain Climbers
- Bicycle Crunches
- Jump Squats
- Russian Twists
- High Knees
- Squat Jumps
- Leg Raises
- Flutter Kicks
- Sit-Ups
- Side Plank
- Toe Touches
- Glute Bridges
- Donkey Kicks
- Fire Hydrants
- Wall Sit
- Calf Raises
- Curtsy Lunges
- Tuck Jumps
- Plank Jacks
- Butt Kicks
- Skaters
- Superman Raises
- Bicep Curls
- Cool Down Stretches – 5 minutes
Cool Down (5 minutes)
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Fold – 1 minute
- Hip Flexor Stretch – 1 minute per leg
- Full Body Stretch – 1 minute
You’ve completed the 30-day HIIT workout plan for beginners! Congratulations on your dedication and hard work. Remember to hydrate, refuel, and rest well. Keep up the great work on your fitness journey, and I look forward to seeing you again soon for more challenges and achievements. Until next time, stay strong and stay active!
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