30-Day High-Intensity Interval Training (HIIT) Challenge to Boost Metabolism

Everyone knows fitness is important, but why won’t they do anything about it?

This question haunted me for a very long time, but then I realized that folks aren’t really inconsiderate about their health. Most just cannot find the time in their busy schedules to hit the gym consistently.

Going out of your way to follow a fitness routine might work for a few days, but you are setting yourself up for failure by doing this.

As a personal trainer who has trained hundreds of busy clients, I can attest that people who are following a training program that is causing a lot of friction in their lifestyle are more likely to quit before achieving their fitness objectives than people who have found the right fit for themselves.

High-intensity interval training (HIIT) is one of the best fitness routines as it lasts anywhere between 10 to 45 minutes and can be devised for an individual’s unique goals.

I channeled my 17 years of training experience to design a well-rounded 30-day HIIT program that helps boost your metabolism and improve your holistic health. I’ll also reveal the benefits of HIIT training and why it should be a part of your daily routine.

We have a lot to unpack, so sit tight and read on.

Science Behind HIIT and Metabolism

HIIT involves alternating between periods of full-send effort and brief recovery periods. For instance, you sprint as hard as you can for 30 seconds and then walk for the next 15 seconds. You must repeat this pattern for the recommended time.

Before we get into the benefits of HIIT, let’s talk about how it works.

When you go all out in a training session, your body has to work overtime to recover. It does so by consuming more oxygen and burning more calories. This phenomenon is known as excess exercise oxygen consumption (EPOC). (1)

Over time, HIIT training facilitates the growth of mitochondria, which are the tiny powerhouse responsible for generating energy. A higher number of mitochondria means that you can produce more energy and burn more calories in your subsequent workouts. (2)

HIIT vs. Traditional Cardio

This is one of the most common questions I get from newbie trainers who want to get the best bang for their training buck.

There are two main differentiators between HIIT and normal training:

First, as you might have expected, HIIT workouts are usually shorter than traditional cardio or strength training sessions, which makes them perfect for busy individuals. Also, these types of workouts usually result in a greater calorie expenditure compared to steady-state cardio like jogging.

But what about the health benefits? I’m glad you asked.

• Improved Insulin Sensitivity: HIIT workouts have been shown to be more effective for regulating blood sugar levels, and reducing the risk of type 2 diabetes. (3)
• Reduced Risk of Chronic Diseases: HIIT can lower the chances of contracting chronic illnesses, like heart disease and stroke.
• Enhanced Cognitive Function: Since most HIIT workouts are fast-paced, they require greater focus. Over time, they can improve memory and overall cognitive function.

30-Day HIIT Challenge Calendar

A boring training regime is one of the biggest reasons most people give up on their transformation journeys. Doing the same thing over and over again is one of the easiest ways to make your workout routine feel stale.

Fret not, I’ve made sure you don’t feel the same.

The 30-day training regime listed below consists of new daily workouts that will keep you on your feet (literally and figuratively). The circuits and work time increase progressively to ensure consistent progress.

I’ve also factored in suitable rest times (inter and intra-workout) to give your body enough time to recuperate.

Without further ado, here is the month-long HIIT training challenge that will help you achieve your dream physique:

Week 1: Foundation Phase

This training program is designed keeping in mind people of all experience levels. We will start with a relatively simple first phase to ensure everyone is on the same level and has a solid enough base to get through the entire 30-day program.

In the first week, you’ll do a mix of bodyweight exercises and cardio intervals to build your endurance, learn the correct exercise technique, and adapt to the HIIT format.

Day 1:

Complete three circuits of the following workout:

Exercise	Time	Rest
Jumping Jacks	30 seconds	30 seconds
High Knees	30 seconds	30 seconds
Butt Kicks	30 seconds	30 seconds
Squats	30 seconds	30 seconds
Push-ups (on knees if needed)	30 seconds	30 seconds
Plank	30 seconds	60 seconds

Day 2:

Repeat for three circuits:

Exercise	Time	Rest
Jogging in place	60 seconds	30 seconds
Lunges (alternating legs)	30 seconds per leg	30 seconds
Crunches	30 seconds	30 seconds
Mountain Climbers	30 seconds	30 seconds
Jumping Jacks	30 seconds	30 seconds
Rest	60 seconds

Day 3:

Push yourself and try to do four circuits of this workout:

Exercise	Time	Rest
Burpees (modified if needed)	30 seconds	45 seconds
Push-ups (on knees if needed)	30 seconds	45 seconds
Bicycle Crunches	30 seconds	45 seconds
Plank	30 seconds	60 seconds

Day 4:

Since this is just the first week, you will be resting mid-week to allow your muscles time to recover from your new exercise routine.

However, do not turn into a couch potato. I recommend going out for a 10 to 15-minute walk as it will help shuttle the blood to all your muscle groups and promote recovery.

Day 5:

Do three circuits:

Exercise	Time	Rest
Jumping Jacks	30 seconds	30 seconds
Squat Jumps	30 seconds	30 seconds
Walking Lunges	30 seconds per leg	30 seconds
Push-ups (on knees if needed)	30 seconds	30 seconds
Russian Twists	30 seconds	30 seconds
Plank	45 seconds	60 seconds

Day 6:

Complete three rounds without stopping for rest between the circuits:

Exercise	Time	Rest
Jogging in place	60 seconds	30 seconds
Side Shuffles	30 seconds per side	30 seconds
Crunches	30 seconds	30 seconds
Mountain Climbers	30 seconds	30 seconds
Jumping Jacks	30 seconds	30 seconds
Rest	60 seconds

Day 7:

This day is dedicated to active recovery. Perform a 30-minute light yoga session or go out for a brisk walk to boost recovery progress.

Week 2: Intensity Boost

Now that you have established a base, it is time to push things to the next level. In the second week, you must try to push your training intensity and duration to fire up your metabolism. The first few workouts might feel exhausting, but you must stick with them and fight through.

Day 8:

Complete three rounds with a pedal-to-the-metal mindset.

Exercise	Time	Rest
Burpees	40 seconds	45 seconds
Jump Squats	40 seconds	45 seconds
Mountain Climbers	40 seconds	45 seconds
Push-ups	40 seconds	45 seconds
Plank	60 seconds	60 seconds

Day 9:

It’s time to hit the pavement. Find a safe place to run and push yourself to the limit.

Repeat three times:

Exercise	Time	Rest
Running (outdoors or treadmill)	3 minutes	60 seconds
Walking Lunges	40 seconds per leg	45 seconds
Crunches	40 seconds	45 seconds
Russian Twists with weight (optional)	40 seconds	45 seconds
Jumping Jacks	40 seconds	45 seconds
Rest	60 seconds

Day 10:

Complete four circuits of this workout:

Exercise	Time	Rest
High Knees	45 seconds	45 seconds
Butt Kicks	45 seconds	45 seconds
Jumping Jacks	45 seconds	45 seconds
Push-ups	45 seconds	45 seconds
Plank	75 seconds	75 seconds

Day 11:

A well-deserved rest day to give your aching muscles a break. But remember, keep moving. Do at least 10 minutes of uninterrupted light physical activity.

Day 12:

Repeat three times:

Exercise	Time	Rest
Burpees	45 seconds	45 seconds
Jump Squats	45 seconds	45 seconds
Mountain Climbers	45 seconds	45 seconds
Incline Push-ups	45 seconds	45 seconds
Side Plank (each side)	45 seconds	60 seconds

Day 13:

Don’t stop until you complete three circuits:

Exercise	Time	Rest
Running (outdoors or treadmill)	4 minutes	75 seconds
Walking Lunges	45 seconds per leg	45 seconds
Leg Raises	45 seconds	45 seconds
Russian Twists with weight (optional)	45 seconds	45 seconds
Jumping Jacks	45 seconds	45 seconds
Rest	75 seconds

Day 14:

Since this is the second week and things are only going to get serious from here, you must do 40 minutes of brisk walking or a light swim on your active recovery day.

Week 3: Peak Performance

The first two weeks were fun while they lasted. Week Three involves some high-flying actions — literally. You’ll be doing a bunch of plyometric exercises to build explosive power and strength.

You got a taste of plyometrics in the first two weeks with exercises like jump squats but you’ll now be doing box jumps to spice things up.

Day 15:

Complete three rounds of this circuit:

Exercise	Time	Rest
Box Jumps (start with a low box)	45 seconds	60 seconds
Jump Squats	45 seconds	60 seconds
Mountain Climbers	45 seconds	60 seconds
Decline Push-ups	45 seconds	60 seconds
Plank Jacks	45 seconds	60 seconds

Day 16:

Here is a challenge for you — do only two rounds of this circuit, but go as hard as you possibly can. Leave nothing in the tank for this one.

Exercise	Time	Rest
Sprints (outdoors or treadmill)	30 seconds sprint, 60 seconds walk/jog	Repeat 8 times
Walking Lunges with weight (optional)	45 seconds per leg	60 seconds
Leg Raises	45 seconds	60 seconds
Russian Twists with weight	45 seconds	60 seconds
Jumping Jacks	45 seconds	60 seconds

Day 17:

As we increase the work time, think about pacing yourself so that you are not exhausted in the first round itself. Complete three circuits:

Exercise	Time	Rest
Burpees	60 seconds	60 seconds
Jump Squats	60 seconds	60 seconds
Mountain Climbers	60 seconds	60 seconds
Push-ups	60 seconds	60 seconds
Plank	90 seconds	90 seconds

Day 18:

You’ve done a lot this week. Please reward yourself with a sports massage or an Epsom salt bath.

Day 19:

Please feel free to change the order of these exercises. Doing two plyometric exercises back-to-back might be a little too much for some people. Do four rounds of this workout:

Exercise	Time	Rest
Box Jumps	60 seconds	75 seconds
Jump Squats	60 seconds	75 seconds
Mountain Climbers	60 seconds	75 seconds
Decline Push-ups	60 seconds	75 seconds
Plank Jacks	60 seconds	75 seconds

Day 20:

Plyometric exercises can boost your overall, especially lower body, strength. There is no better way to test it than sprinting.

Exercise	Time	Rest
Sprints (outdoors or treadmill)	30 seconds sprint, 60 seconds walk/jog	Repeat 10 times
Walking Lunges with weight (optional)	60 seconds per leg	75 seconds
Leg Raises	60 seconds	75 seconds
Russian Twists with weight	60 seconds	75 seconds
Jumping Jacks	60 seconds	75 seconds

Day 21:

As your workouts get more intense, so will your recovery sessions. I recommend doing an hour-long session of light relaxing yoga to stretch your muscles. This can help improve your overall mobility and functionality.

Week 4: Active Recovery and Maintenance

Ladies and gents, we are in the final week of this 30-day HIIT challenge. With just five workouts remaining, you must focus on capitalizing on each of them.

We’ll also add a few low-intensity active recovery days and moderate-intensity sessions to the mix for a smooth transition out.

Day 22:

Perform three rounds of this circuit:

Exercise	Time	Rest
Box Jumps (moderate height)	45 seconds	60 seconds
Jump Squats	45 seconds	60 seconds
Mountain Climbers	45 seconds	60 seconds
Push-ups	45 seconds	60 seconds
Plank	60 seconds	75 seconds

Day 23:

You’ll be doing only one round of this circuit, so better make the most of it:

Exercise	Time	Rest
Interval Running (outdoors or treadmill)	60 seconds jogging, 30 seconds sprinting	Repeat 6 times
Walking Lunges	45 seconds per leg	60 seconds
Crunches	45 seconds	60 seconds
Russian Twists	45 seconds	60 seconds
Jumping Jacks	45 seconds	60 seconds

Day 24:

The last recovery workout was 60 minutes, you’ll be aiming for anywhere between an hour to 90 minutes for this session. I recommend signing up for a Pilates class for this one.

Day 25:

Perform four rounds of this circuit:

Exercise	Time	Rest
Burpees	40 seconds	60 seconds
Jump Squats	40 seconds	60 seconds
Mountain Climbers	40 seconds	60 seconds
Incline Push-ups	40 seconds	60 seconds
Side Plank (each side)	40 seconds	75 seconds

Day 26:

Interval running is the main exercise of this workout. Go all-out here.

Exercise	Time	Rest
Interval Running (outdoors or treadmill)	60 seconds jogging, 30 seconds sprinting	Repeat 8 times
Walking Lunges with additional resistance (optional)	40 seconds per leg	60 seconds
Leg Raises	40 seconds	60 seconds
Russian Twists with additional resistance  (optional)	40 seconds	60 seconds
Jumping Jacks	40 seconds	60 seconds

Day 27:

Take it easy for this one. Do 10 to 20 minutes of light stretching. Nothing more.

Day 28:

Complete three rounds and try to do it as quickly as possible, without compromising your form.

Exercise	Time	Rest
Box Jumps (low-moderate height)	30 seconds	45 seconds
Jump Squats	30 seconds	45 seconds
Mountain Climbers	30 seconds	45 seconds
Push-ups	30 seconds	45 seconds
Plank	45 seconds	60 seconds

Day 29:

Choose your favorite activity for your active recovery day. It could be a hike, a bike ride, a swim, or a dance class. You’ve got 60 minutes for this one.

Day 30:

Congratulations, you made it! Celebrate your accomplishment with a final moderate-intensity HIIT session.

Since this is the final workout of the 30-day HIIT challenge, I’ll let you pick your favorite exercises. Complete three rounds of this circuit.

Exercise	Time	Rest
Your choice of cardio (jogging, jumping jacks, etc.)	60 seconds	30 seconds
Your choice of lower body exercise (squats, lunges, etc.)	45 seconds	45 seconds
Your choice of core exercise (crunches, plank, etc.)	45 seconds	45 seconds
Your choice of upper body exercise (push-ups, tricep dips, etc.)	45 seconds	45 seconds
Your choice of plyometric exercise (jump squats, tuck jumps, etc.)	45 seconds	60 seconds

Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.

Conclusion

HIIT workouts are a godsend for busy people who cannot afford to spend over an hour in the gym daily. Following a consistent HIIT workout routine, like the one listed in this article, can help improve your metabolic rate, boost fat and calorie expenditure, and enhance your overall cardiovascular health and fitness.

If you are an absolute beginner, this 30-day program might feel a little intimidating. However, you can scale this program according to your fitness level. For instance, instead of doing three circuits in each workout in the first week, begin with two.

Do anything that you need to make this a part of your lifestyle; the rest will take care of itself.

If you have any questions about the 30-day HIIT training schedule listed in this article, post them in the comments below, and I’ll be happy to help!

References:

1. Schleppenbach LN, Ezer AB, Gronemus SA, Widenski KR, Braun SI, Janot JM. Speed- and Circuit-Based High-Intensity Interval Training on Recovery Oxygen Consumption. Int J Exerc Sci. 2017 Nov 1;10(7):942-953. PMID: 29170696; PMCID: PMC5685083.
2. Chrøis KM, Dohlmann TL, Søgaard D, Hansen CV, Dela F, Helge JW, Larsen S. Mitochondrial adaptations to high-intensity interval training in older females and males. Eur J Sport Sci. 2020 Feb;20(1):135-145. doi: 10.1080/17461391.2019.1615556. Epub 2019 May 30. PMID: 31145037.
3. Colberg SR, Sigal RJ, Fernhall B, Regensteiner JG, Blissmer BJ, Rubin RR, Chasan-Taber L, Albright AL, Braun B; American College of Sports Medicine; American Diabetes Association. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010 Dec;33(12):e147-67. doi: 10.2337/dc10-9990. PMID: 21115758; PMCID: PMC2992225.

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