Welcome to the HIIT Workouts 'Ultimate 30 Day Fitness Challenge'.
Over the next 30 days we are going to be with you every step of the way as you change your life in one month!
Not only have we taken this 30 day challenge (so we know what you are going through) we have seen the power and results that this can deliver!
It is literally life changing.
The way the fitness challenge has been designed is to work around your lifestyle.
You will find that eachday that we work out you have 3 choices:
1. Gym Workout (if going to the gym is your thing we have you covered)
2. Home Workout: For those who like working out at their home, then this is for you.
3. Running workout: If you fancy a change or you love to run then this will work for your lifestyle.
The idea is that you can mix and match. Run outdoors if you like or inside, hate cardio at the gym then take the home workout and use that at the gym instead.
This 30 day challenge is flexible.
Now for those of you that have a lot of doubt around the ability to change your life in 30 days let us be clear, this is not only possible but highly likely, but there is a catch.
You must WANT to change.
30 Days is not a long time, but it can feel like a year if you see this as a pain in the ass.
Mindset is perhaps the single most important aspect in getting yourself through the next 30 days.
This guide will be with you and please don't forget to join our 30 Day Fitness Challenge Facebook and Instagram Pages for support.
The goal of the 30 Day Challenge is for you to increase your level of fitness, no matter where you are right now and yes some days you can't get through the workouts, that is ok, just take a breather and get back in when you can.
What matters is commitment to 30 days!
The 30 day fitness challenge works with you.
Ready? Lets do this;
It goes without saying that a good diet is essential for the 30 Day fitness challenge, but not every diet is suitable for every body type or person.
So you need to find a diet that you can stick to and to help you we have a list of ideas for you today.
If you are a man the daily recommended amount of calories you should consume is: 2500
The daily amount of calories a woman should consume is: 2000.
Ok so these are figures that are banded about but lets face it everyone is different. If you want to lose weight there is only one way, you need to be using more calories than you are consuming, simple eh.
OK if it was that easy we would all have six packs and we don't but fear not we are here to help you. In our guide we have a range of amazing dishes for you to try so that you lose weight.
Low Calorie Meal Ideas
If you plan on losing weight you are going to need to look at your diet as well as your exercise routine. Click on the icons below for a range of low calorie meal ideas that will support your journey over the next 30 days!
Low Calorie Breakfast
Low Calorie Lunches
Low Calorie Evening Meals
OK so we are now on the way to the 30 challenge, so let's go through how this is going to work.
Over the next 30 days you will have a workout a day with rest days included.
The system we are going to use is simple, we have a home workout, a gym workout or a running workout every day.
Just pick which you are doing.
You can interchange depending how you feel.
This is not about being the number 1 athlete on the planet, it is about being sensible and working out at a pace you can handle.
The idea is you spend 30 days working out, not work out 1 day, get so tired or injured you don't work out for the rest of the week.
We need to work at a pace we can handle and the best judge of this is you.
The system has been designed in a way that means you can work out how you like. If you are sore from the gym go for a run, fed up of cardio in the gym then do the home workout.
How did we come up with this? Through 20 years of trial and error.
It is flexible enough to work yet hard enough to get results.
Now sometimes you might look at the workout and think 'I can't do that', this is OK. You can adapt what you need.
This is really just a guide so that everyday you know what you need to do, adapt any aspect if you want.
So if you are ready lets rock into day 1!
Today it is all about getting into the zone, so nothing too serious.
Warm Up: 5 Minutes low pace on the treadmill (your pace depends on what your levels are like now)
Once you are done with stretching then head off to the treadmill.
OK so this is all about getting the most out of your time. To do this we are going to run a Tabata style workout. This means you are going to work 20 seconds and then rest for 10 seconds
So here we go, follow the Tabata workout below:
The running element of the workout challenge is straightforward.
We are not after you hurting yourself, you need to run a distance that is right for you but that all depends on your fitness levels.
I would recommend starting with a mile and over the 30 days building up. If you are quite fit then run no more than 4 miles but time yourself so you can see improvements.
After the run you should feel that you can't go again, that you are too tired and that is the feeling you want after each run you do!.
So that is it for day 1 folks, well done!
Welcome to day 2 of the 30 Day fitness challenge, are you feeling sore yet?
I hope not, and if you are try and reduce the intensity of your workouts. Remember the idea is that we are going to make it through the next 30 days of this workout challenge
Ok so remember you need to stretch again after a slight warm up of your choice.
After the warm up you can start the routine.
As we have said this is not about breaking yourself, you are getting your body ready for weeks 2,3 and 4 however if you feel you can handle more increase the intensity of your workouts.
If you have chosen this the home workout option today you are in for a treat because it is what we call the 10's.
Here is what you are going to do:
You are going to repeat these for 3 minutes.
Once the 3 minutes is up go and have a 1 minute break.
Then back onto those exercises.
Aim to do at least 3 rounds at whatever pace you can handle and if you need to stop, stop. Just keep the timer running.
The running option today is a repeat of the previous, run the same distance as you did yesterday. Either 1 to 4 miles depending on your levels of ability and fitness.
If you have to stop and walk some of this it is ok as well.
That is day two of the 30 day workout challenge done, you are now on your way!
Well done, you have made it to day 3 and you are still in one piece, excellent.
Today we are going to mix this up (always warm up and stretch, this is the last time we will mention this point)
That was your first real glimpse into week 2, and yes it was supposed to be a challenge for you.
Ok so today we are back with the Tabata workout from day 1. Just head on up to the video and start again.
By now you will have noticed that the running side is a bit repetitive, don't worry it gets more interesting in week 2.
So pick your distance and head out with those running shoes on.
This is an optional rest day for those that require it.
For those that feel great and are full of energy here is your workouts:
Today we are going back to basics 3 x 10 minutes with 3 different machines
Ok today we are going to mix this up a bit here and this one is tough. It is the 10-10-10 workout by Funk Roberts
Once again this can be a rest day for runners or if you choose to run all the time why not mix in a home or gym workout for a change.
But if you want to go out and tack the 1 to 4 miles you do each day at a relaxed pace.
Hey we are doing this and it should feel awesome by now. Hang in with us because now you should be feeling in the zone and starting to change your view. This is not a challenge this is now part of your life. You own this challenge and you are not going to be quitting.
OK so this is where we are starting to rock up the heat in week one and the next 2 days of our fitness challenge are going to be hard with day 7 being a rest day for all!
Ready? Let's do this;
This is our final 2 days of cardio only in the gym, we are going to be adding resistance machines and weight to our workouts.
We are back at home and ready to rock.
Today we are going to push back to focus on 30 seconds work with 10 seconds rest with the following exercises.
But we are only going to be doing 3 rounds of this with 2 minutes break in between.
This is the last day before fitness test day (ahh forgot to mention that didn't I) so go out and enjoy your run. Pick your distance and try and make this as fast as you can go over the distance (it is not a sprint)
Don't worry, well OK maybe you should worry just a touch.
Today is the day where no matter what you have been doing we all do the same. I call it the fitness test because it allows you to really feel what your fitness levels are like, we are not scoring anything here by the way.
It is a chance to think to yourself, could I have done this a week ago? If the answer is yes you need to up the tempo of your workouts.
Ready let's do this.
I want you to do this so that we train your mind to keep going through mental barriers. If you can't do this part or have stopped at any other part in the test do not worry.
Each week the test will remain the same so you can gauge your progress but if you can go and run that few extra metres.
Well done, you made it this far and you must be proud of what you have achieved. This was a tough week and you are going to be feeling some aches.
My advice is to take this day off, no matter if you feel you must or need to. If you want to go for a walk or swim then great but simply relax today and get ready as we up the tempo next week.
OK you are now 8 days into the 30 day workout and fitness challenge, how are you feeling?
It is OK to admit you are finding this tough, if you are take the intensity down a few notches.
Now if you are feeling good then let us get on to the challenge.
This week we are going to crank it up a gear.
I want you to do the following workout with weights added as a new aspect today.
Pick a weight you can use for 1 minute reps with control with each exercise. It is not a case of who can lift more. This is going to be tough so we need to keep healthy and avoid injury.
For those of you that are working out at home you need to up your game this week by adding more intensity to your workouts. It is all down on you!
We are back on the Tabata exercices again with 20 seconds on 10 seconds rest.
This week we are adding a mile to your distance, so if you picked 1 mile you are going to try 2, 2 miles try 3 and you guessed it 4 miles it is 5.
Try and pick up the pace if you can as well, start timing how long it is taking you and write it down.
Straight into the workout here.
After warm up
So we have increased our mileage, now time for some fun with it.
Start by running at a normal pace and run for past 2 lampposts (or an equivalent distance), now sprint as hard as you can for the same distance, then walk for the same distance.
Repeat; run/jog for 2 lamp posts, sprint for 2 and then walk to catch your breath. Repeat until your distance is done.
You are now 1/3 through the training and how do you feel? Great, sore or terrible?
If you are sore lower the intensity, stretch off and have yourself plenty of baths because we have a long way to go. How is the diet going? Are you sticking to a healthier lifestyle? If not then you could be doing all this for nothing.
Diet and fitness are closely aligned so make sure you eat a balanced and low fat diet.
OK so let's get back to it.
How did you enjoy the lamp posts yesterday? Fear not today is just your usual run at a good pace.
Welcome to day 11, yes this is tough and I am here with you, together we are going to get through this.
Today we are going to take the pace right down and if you want take a rest day (totally up to you). If you still want to train then really chill for the day and exercise at a low pace/ intensity.
Ok this is a gentle day for running but a little different.
Today I want you to double your distance. So whatever you are running simply double it.
The key here is not to worry if you have to stop to take a rest or walk. Just run at a light pace when you can.
Day 12, bet you never thought you would last this long, well this has been a tough week so far and we have the fitness test tomorrow so today is going to be a medium intensity workout.
We are going into maintenance mode today as we have the fitness test tomorrow. So today is just about putting some work in, nothing too serious or fast paced.
This is a nice and relaxed day for you today if you choose running. Pick your distance and go for a nice gentle run.
We are here, our second of what will be 5 fitness tests.
Remember this is not a scored test it is all about you and how you feel.
The aim is that after the 30 days you will feel far fitter than you did, you will look better and lost weight.
You earned this one, so have a good rest day, you are 2 weeks into this and yes this has been tough, but you are doing it.
By now you will have noticed a few changes. Your muscles will be getting stronger and your weight might be down. So keep it up and the best of you is yet to come!
Wow, the half way point. Good on you.
Are you feeling stronger, fitter and on your way to the body you wanted? If not (which I doubt) you need to turn upo the intensity in your workouts.
This week we are going to be adding more elements to your workouts so keep an eye out for some twists because we need your body to be challenged.
Ready, let;s do this.
We are on day 15 of the running workout and we are going to take this to the next level. Pick your distance that you can manage and you will be running 2 lamp posts, walking 2 lamp posts and then sprinting them. This is especially tough as you have to run after a good hard sprint!
Trust me this is a calorie burner!
The idea for the running workout is to push you each day not just to run further but harder. HIIT can be running as well which is where you will get the best results.
So today I want you to find a big hill and sprint up the hill. Either walk or run to the hill (if you are driving park away so you can run to the hill and back again). But aim to sprint up that hill 4 or 5 times. Try and reduce your rest to a minute between each sprint after you get back to the base.
Today we are back doing an endurance run so pick your maximum running distance and head out for a steady pace. If you did the hills yesterday your legs will be sore.
So you might have opted to run every workout or using it for a break from the gym. Either way is great, it is totally up to you.
Today we are going to go back to the lamp post running (as it is so good) and pick your distance.
This time we are going to be running for 3 lamp posts, sprinting for 2 and walking for 1, and yes this is very tough.
Same applies if you have decided to go for a run today, take it steady and just run 1 mile less than your usual.
The aim is that we are fresh for the test.
Wow we are now on the run into the last 10 days and tomorrow you have a rest day.
So it is fitness test time again and I know you will be in great shape by now and this will already feel easier. Your stomach muscles will feel tighter, your muscles will feel stronger and you are going to complete this!
So let's get this show on the road!
Well done, you not only have made it this far but you are looking great.
Today is a rest day, if you must go for a walk but either way just relax and treat yourself to a nice hot bath. 8 days left!
Pick your maximum distance you can handle.
Start by running at a normal pace and run for past 2 lamp posts (or an equivalent distance), now sprint as hard as you can for the same distance, then walk for the same distance.
Repeat this for the whole run.
Phew this week has been tough already and we are going at it today with hill sprints.
Start off by running to your hill and we are going to do 10 sprints up that hill. Yes you heard me correct, 10.
If you can't do it make sure you walk instead.
We did this earlier in the challenge, it is one of my favourites and we are hitting it again with Funk Roberts 10-10-10
Today we are back running, sprinting and walking.
Pick your maximum distance and run 2 x lamp posts, sprint x 2 and walk x 2.
Today I want you to pick the maximum distance you can run and add another mile. Take it steady, walk some if you have to but push yourself and you will be working hard.
So yesterday we went for distance and today we are back doing the intervals.
I want you to pick a distance today that you can feel you can handle and we are going to sprint 2 lamp posts walk 2 lamp posts and then run 2 lamp posts.
We have just 2 days left of workouts before our final fitness test, you will be sore, you will be tired and yes you will feel like giving up.
You can and will do this!
Today we are back doing distance. Pick your maximum distance and run that at a steady pace, no sprints just a nice steady run.
This is the last day you will be running for a work out, so lets make today a good distance.
Pick your maximum distance and add one mile. Take it steady as you go as we have the fitness test tomorrow but you need to get this one in.
This is the last fitness test you will be doing.
It is a testament to your guts and determination that you have done this challenge and now the fitness test will tell you how you have done.
This is not a score but an internal measure. Have you handled this test well? Do you feel fitter?
I know the answer will be yes, so go out and crush this test!
Congratulations you have completed the 30 day fitness challenge so to celebrate today you are going to pick any of the workouts that you have done over the last 30 days and 'just do it'.
A major part of the last 30 days has been your development, the idea that your education around fitness and what you are capable of has increased.
You can come back to this guide at anytime you wish but you can also construct your own workouts.
You have the power.
Thank you for being part of the last 30 days!