31 Day Workout To Get You Fit – No Gym Required

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

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