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
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
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