30-Day HIIT Fat Burn Challenge

Overview

20 minutes per day, 5 days per week, for 30 days. Each week gets progressively harder. All you need is your bodyweight and a timer.

How It Works

• •Work:Rest ratio starts at 30:30 and progresses to 40:20
• •Each session has 5 exercises, repeated for 4 rounds
• •Rest 60 seconds between rounds

Week 1: Foundation (30s work / 30s rest)

Workout A (Mon, Wed, Fri)

• •High Knees
• •Push-Ups
• •Bodyweight Squats
• •Mountain Climbers
• •Plank Hold

Workout B (Tue, Thu)

• •Jumping Jacks
• •Burpees (no push-up)
• •Reverse Lunges (alternating)
• •Bicycle Crunches
• •Squat Jumps

Week 2: Build (35s work / 25s rest)

Same exercises, longer work intervals. Add explosive movement to squats and lunges.

Week 3: Push (35s work / 25s rest)

Upgraded Exercises

• •Burpees (full, with push-up)
• •Plyometric Push-Ups
• •Jump Lunges
• •Tuck Jumps
• •V-Ups

Week 4: Peak (40s work / 20s rest)

Combine weeks 1-3 exercises. Pick your hardest variation for each movement. This is where you prove it to yourself.

Rules

• •Do every session. No skipping.
• •Track your reps each round to see progress.
• •If you can talk easily, you're not working hard enough.
• •Hydrate before, during, and after.
• •Eat enough protein (1.6g/kg minimum) to preserve muscle.