TIFFxDAN
Start free trial

Challenge

30 Day HIIT Challenge: No Equipment

Thirty days of no-equipment HIIT, with ab burners on the lighter days.

  • 30 days
  • 11–46 min
  • All levels
  • No equipment
Do it in the app: 7 days free Try day 1 free
30 Day HIIT Challenge: No Equipment

Who it's for

This is for anyone who wants thirty days of cardio with no gear and no days off the schedule. All levels are welcome, and you only need floor space and 11 to 46 minutes a day. If you'd rather train abs alone, the 30 Day Defined Abs Challenge is a better fit. If you want recovery days and a 15 day plan, try the 15 Day Reset Challenge.

What you need

Nothing. Every workout is bodyweight only, so you just need space to move. Wear shoes you're happy to jump in.

How it works

You train every day for 30 days. Most days are a full body cardio HIIT, and short ab sessions of about 11 to 13 minutes sit in between, with one longer HIIT abs session on Day 25. The HIIT days start at 20 minutes on Day 1 and grow to 40 minutes and more near the end, peaking at 46 minutes on Day 22. Timers vary: some workouts run 40 seconds of work and 20 seconds of rest, some run 30 seconds on and 15 off, and some go 30 seconds per move with no rest at all.

  • Treat the ab days as part of the plan, because they're short and they come between the long HIIT sessions.
  • Several workouts are titled No Repeats, so expect a new move each time rather than the same few on a loop.
  • Look ahead at Days 22, 23 and 24, which are all 40 minutes or more, and plan a clear block of time for them.

Try day 1: Full Body Cardio HIIT Workout: No Equipment

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Full Body Cardio HIIT Workout: No Equipment · 20 min
  2. Day 223 Minute Fat Burning HIIT Workout: No Equipment · 23 min
  3. Day 3HIIT Cardio At Home Workout: No Equipment, No Repeats · 25 min
  4. Day 412 Minute Total Abs · 12 min
  5. Day 5Hardcore HIIT: Full Body, No Equipment · 36 min
  6. Day 6Relentless HIIT Workout: No Repeats, No Equipment · 28 min
  7. Day 7The Best Abs Workout for Fast Results · 13 min

Week 2

  1. Day 8Fat Burning HIIT Workout at Home: No Repeats, No Equipment · 26 min
  2. Day 9Extreme Full Body HIIT Cardio Workout + Abs · 31 min
  3. Day 10Intense HIIT Cardio Workout: No Equipment · 31 min
  4. Day 11Daily Abs Workout to Build a Strong Core · 11 min
  5. Day 12Intense Bodyweight HIIT Workout: No Equipment · 32 min
  6. Day 13Cardio HIIT: No Equipment, No Repeats, No Mercy · 31 min
  7. Day 1410 Minute Abs Workout · 11 min

Week 3

  1. Day 15Fat Burning HIIT · 30 min
  2. Day 16Cardio HIIT Workout: No Equipment, No Repeats · 34 min
  3. Day 17Cardio HIIT Workout for Fat Loss · 34 min
  4. Day 18Lower Ab Workout: Daily Routine · 11 min
  5. Day 19Full Body Inferno: Hardcore HIIT Workout · 39 min
  6. Day 20Hardcore HIIT II: No Equipment · 38 min
  7. Day 21Lower Abs Burn · 13 min

Week 4

  1. Day 22Full Body Inferno HIIT Workout: No Equipment · 46 min
  2. Day 23HIIT Conditioning: Cardio & Core · 41 min
  3. Day 24Shredded HIIT Workout: No Equipment · 41 min
  4. Day 25Total Ab Workout: HIIT Abs · 24 min
  5. Day 26Hardcore HIIT III: No Equipment · 33 min
  6. Day 27Hardcore HIIT IV Total Body Home Workout: No Equipment · 37 min
  7. Day 28You've Never Felt a Burn Like This in Your Abs · 12 min

Week 5

  1. Day 29High Intensity Workout: No Repeats · 41 min
  2. Day 30Ultimate HIIT Workout: Total Body Cardio Burn · 42 min

Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.