 Our high intensity interval training (HIIT) workout routines are designed by our resident weight management expert, Sarah-Kate Rems, NP.
HIIT workouts are comprised of alternating periods of short, intense anaerobic exercises with less intense recovery periods and have been shown to boost your metabolism while burning tons of calories in a short period of time. For how-to videos of all exercises, visit www.themindfultechlab.com/fitness Note: Always consult with your primary care provider before starting any new fitness routine. Day 1 Butt Kicks - 60 seconds Jumping lunges - 30 seconds Jumping jacks - 30 seconds Skaters - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 2 [Rest Day] Rest days are an important part of any fitness training routine. The time off actually helps your body fully recover and grow muscle. Day 3 Jump squat - 60 seconds Skaters - 60 seconds Burpees - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 4 [Rest Day] Day 5 Butt kicks - 60 seconds Star jumps - 30 seconds Mountain climbers - 30 seconds Jump squats - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 6 [Rest Day] Day 7 Jumping jacks - 60 seconds Butt kicks 60 - seconds Jumping lunges - 30 seconds *Rest - 60 seconds Beginner: 4 rounds - 13 minutes Moderate: 5 rounds - 16.5 minutes Advanced: 6 rounds - 20 minutes Day 8 [Rest Day] Day 9 Butt kicks - 60 seconds Skaters - 60 seconds Burpees - 60 seconds *Rest - 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 10 [Rest Day] Day 11 Skaters - 60 seconds Star jumps - 30 seconds High knees - 30 seconds Mountain climbers - 30 seconds *Rest 60 seconds Beginner: 4 rounds - 13 minutes Moderate: 5 rounds - 16.5 minutes Advanced: 6 rounds - 20 minutes Day 12 [Rest Day] Day 13 Jumping jacks 60 seconds High knees - 60 seconds Burpees - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 14 [Rest Day] Day 15 Butt kicks - 60 seconds Burpees - 60 seconds High knees - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 16 [Rest Day] Day 17 Jumping jacks - 60 seconds Tuck jumps - 30 seconds Skaters - 60 seconds Mountain climbers - 30 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 18 [Rest Day] Day 19 Skaters - 60 seconds 180 degree squat jumps - 30 seconds Jumping jacks - 60 seconds Mountain climbers - 30 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 20 [Rest Day] Day 21 High knees - 30 seconds Burpees - 60 seconds Jumping jacks - 60 seconds *Rest 60 seconds Beginner: 4 rounds - 13 minutes Moderate: 5 rounds - 16.5 minutes Advanced: 6 rounds - 20 minutes Day 22 [Rest Day] Day 23 Elbow Plank Drops - 30 seconds Skaters - 60 seconds Burpees - 60 seconds Bicycle kicks - 30 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Day 24 [Rest Day] Day 25 High knees - 30 seconds Skaters - 60 seconds Jumping lunges - 30 seconds Butt kicks - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Increase the burn: hold 3lb weights Day 26 [Rest Day] Day 27 Jumping jacks - 60 seconds Jump squats - 30 seconds Skaters - 60 seconds *Rest 60 seconds Beginner: 4 rounds - 13 minutes Moderate: 5 rounds - 16.5 minutes Advanced: 6 rounds - 20 minutes Increase the burn: add 1lb ankle weights Day 28 [Rest Day] Day 29 Butt kicks - 60 seconds Burpees - 60 seconds Bicycle kicks - 60 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes Increase the burn: hold 3lb weights Day 30 [Rest Day] Day 31 Jumping jacks - 60 seconds Jumping lunges - 60 seconds Mountain climbers - 30 seconds Bicycle kicks - 30 seconds *Rest 60 seconds Beginner: 3 rounds - 11 minutes Moderate: 4 rounds - 15 minutes Advanced: 5 rounds - 19 minutes You did it!!! Share your achievement and use the hashtag #HIITFITCHALLENGE For more free HIIT workouts, be sure to add Daily FitBot on Facebook Messenger Comments are closed.
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