30 Day Workout Challenge Advanced HIIT

Do this advanced 30 day workout challenge at home for crazy fast results. This 4 week workout plan gives you a full body workout with no equipment needed!

Okay so it’s actually a 28 day workout plan or 4 weeks but we liked the sound of a 30 day workout challenge.

Our last post, the 4 week workout plan for beginners, was so popular that we wanted to create something more challenging for the advanced exercises.

Anyone that’s done our workouts here at HIIT Weekly  will admit that the beginners 4 week plan was somewhat easier then the workouts you are used to.

With that in mind we have jumped ahead and created this killer 4 week workout plan designed for more advanced users.

It’s a 5 day cycle with 2 days rest at the end of the cycle. Its intense, however we have kept the workouts nice and short. Workouts 1, 3 and 5 are under 20 minutes long while your workouts on day 2 and 4 are Tabata workouts at just 4 minutes long.

If you are new to Tabata, its a form of high intensity interval training (HIIT) that is highly effective.

It can be done in just 4 minutes and consists of 8 rounds of 20 seconds intervals where you work maximally aka as hard as you can with 10 second breaks between bouts. Its hard-hitting and that’s exactly why we included it in this 30 day challenge.

Not many people can complete 4 minutes of Tabata and say that they worked as hard as they could on each and every round. Normally you get 2-3 minutes in and start flagging (slowing down).

By the end of the 4 weeks you should be able to work through each of the 8 rounds full on. Or at least be close to it.

How and when to use this 4 week workout plan

The 30 day workout challenge is a great way to kick start or make a change to your workout routine to spice things up and get some new results.

It will give you a new focus, knowing that you need to reach the end of the 4 weeks having completed 20 HIIT workouts.

What’s great is that that is totally achievable. Do the minimum and you’ll only need to find 20 minutes a day.

This is also a killer vacation workout plan, whether its to get bikini ready or you need something to do while on vacation when there’s no equipment.

Complete the 4 week challenge by working out Monday through Friday and resting at the weekend.

Before each workout do the quick 5 minute warm up below, it’s a workout on its own for some but as we said this is pitched at advanced users.

Do this 5 minute warm up before your HIIT and home cardio workouts to reduce your risk of injury and increase performance.

The workout plan

In the 30 day challenge you’ll do 5 short HIIT workouts a week for 4 weeks. Ideally you will workout Monday through to Friday resting at the weekend.

Do this advanced 30 day workout challenge at home for crazy fast results. This 4 week workout plan gives you a full body workout with no equipment needed!

Workout 1 – MONDAY

Do 45 seconds of work with 15 seconds rest for 4 rounds. Rest after each circuit for 1 minute.

  1. 180 walkout with push up
  2. HIgh Knees
  3. Mountain Climbers
  4. Athletic Lunge Jump

Workout 2 – TUESDAY

Tabata style, 8 rounds of 20 seconds followed by 10 seconds rest. In this 2 station circuit do each 4 rounds alternating between the 2 exercises for a total of 4 minutes. There is no rest between rounds.

  1. Push ups
  2. In out squat jump

Workout 3 – WEDNESDAY

Do 45 seconds of work with 15 seconds rest for 4 rounds. Rest after each circuit for 1 minute.

  1. Burpee tuck jump
  2. Those weird kicks to the side
  3. Sumo squat jumps
  4. Push up shoulder taps

Workout 4 – THURSDAY

Tabata again, do 4 rounds of the 2 station circuit below. 20 seconds on 10 seconds off.

  1. Skaters
  2. Air squats

Workout 5 – FRIDAY

Do 45 seconds of work with 15 seconds rest for 4 rounds. Rest after each circuit for 1 minute.

  • Jumping jacks
  • 180 jumps
  • Squat thrusts
  • High plank reach

On Saturday and Sunday, rest those tired legs, prep your meals for the week and relax. Start all over again on Monday!

The exercises

Know exactly how to complete each workout with the exercises demos below.

Walkout with push up

High Knees

Mountain Climbers

Reverse Lunge With Hop

Push Ups

In out squats

Burpee Tuck

Spiderman Plank

Sumo Squat jumps

Push Up Shoulder Taps


Air Squats

jumping Jacks

180 squat jumps

Squat thrusts/ Plank jump ins

Plank to alternate toe tap

We hope you love it. The challenge is to not miss a single workout. No excuses.

Want to make sure you lose weight during the next 30 days?

Make sure you give yourself the best chance of losing weight during this 30 day challenge by combining it with our 7 day clean eating meal plan.

It’s a simple plan with 21 recipes and snack ideas and its totally free. Add your email below to get the plan sent to your inbox.

Let us know what you thought!

hiit workouts

finish off your workouts with our abs workout plan

Compliment your fat-burning HIIT workouts with our challenging ab and core workouts that Demi did and still does to maintain her tight, toned flat belly.

Our plan promises that in 21 days you’ll have noticeably flatter abs after following the workout plan and accompanying food guide. Learn more by clicking the image below or heading to —> 21 Day Flat Belly Abs & Core Plan.

21 day ab workout plan Demi HIIT weekly
You've got 30 days to get in the best shape of your life. Try this 30 day advanced HIIT workout challenge for some crazy fast results. All bodyweight only no equipment needed workouts that you can do at home.
Need a challenge? Try this hard 30 day workout challenge for super fast results. Perfect if you need to get your bikini body ready fast! #workoutchallenge #homehiit
This is one of THE BEST advanced fitness challenges for a 30 day blast. This no equipment HIIT style workout plan is awesome and gets you sweating!! Its great for anyone who wants to get fit and lose weight.
This is the 30 day workout plan you need to get yourself into shape fast! You don't need any equipment as all the exercises are bodyweight only so anybody can get down and sweaty anywhere. This is defiantly an advanced workout plan with a different HIIT workout on each day of the week.
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