30-day HIIT challenge: get fitter and firmer in just 4 minutes a day!

No time to work out? Don’t worry! Our 30-day HIIT challenge takes less than five minutes a day

Woman doing a 30-day HIIT challenge workout
(Image credit: Getty Images)

Want to tone up and torch fat in the time it takes to make a cup of coffee? If the answer’s a resounding ‘hell, yes!’ then say hello to our 30-day HIIT challenge. 

Every minute counts in our increasingly busy and stressful lives, which has why leading personal trainer Callum Melly has devised this speedy high-intensity interval training (HIIT) plan, which - at just four minutes a session - can easily fit into your day. 

But with fast comes furious. ‘Think of the 100m sprint you used to dread at school, the one where towards the finish line you were absolutely gasping!’ says Callum. Well, that’s the goal with HIIT – to be completely breathless each round. 

It might sound tough, but the rewards are sweet. Thanks to the oxygen debt, you’ll continue to burn cals and fat for up to 48 hours post-workout - which is why HIIT is one of the best exercises for weight loss that you can do, helping you to get fit fast. 

Plus, you’ll boost your fitness, strength, power and speed. Not bad for 240 seconds. What's more, every other day in this plan is a rest day - result!

Ready to give our 30-day HIIT workout a try? Read on for the key moves to master…

30-day HIIT challenge: six key moves

These compound exercises will work your whole body and increase core stability. You’ll use differing combinations of these throughout the 30-day plan, so take some time to get familiar with them.

  • Press-Ups

Woman doing press ups as part of the 30-day HIIT challenge

(Image credit: Future)

Perform a plank, resting your weight on your hands and the balls of your feet. Engage your core and maintain a straight line from your head to your feet. Bend your elbows and slowly lower your body down to just above the floor. Then lift yourself back up to starting position and repeat. 

Tip: If you’re struggling with a press-up and arching your back, lower your knees to the floor.

  • Bodyweight Squats

Woman doing bodyweight squats as part of the 30-day HIIT challenge

(Image credit: Future)

Stand with feet hip-width apart. Keeping feet flat and back straight, bend your knees and lower into a sitting position as far as you can go – try and get your thighs parallel to the floor. Lift your arms out in front of you, fingers pointing forwards, to help keep your balance. Push your heels into the floor and drive back to the starting position, then repeat. 

  • Mountain Climbers

Woman doing mountain climbers as part of the 30-day HIIT challenge

(Image credit: Future)

Position yourself in a plank position. Lift your left leg towards your chest and back down, then repeat with your right leg. Repeat, alternating legs in quick succession. The goal is to build to a quick but steady pace.

  • Burpees

Woman doing burpees as part of the 30-day HIIT challenge

(Image credit: Future)

Stand with your feet shoulder-width apart. Crouch down with your hands on the floor in front of you. Jump back into a plank, then up into a squat. From here, jump up with your arms in the air, then repeat. 

  • Jump Squats

Woman doing jump squats as part of the 30-day HIIT challenge

(Image credit: Future)

Squat down, then drive into your heels and swing your arms back to create momentum and jump upwards. Land back down softly with bent knees. Repeat. 

  • Jump Lunges

Woman doing jump lunges as part of the 30-day HIIT challenge

(Image credit: Future)

Lunge forwards with your back straight and both legs bent at right angles. Jump explosively upwards, switching legs and landing in a lunge on the other side. Repeat. 

30-day HIIT challenge: workout plan

Perform the exercises listed below on the specified days. Each exercise takes one minute, with a work/rest rate of 20:10. This means you should spend 20 seconds working at high intensity, aiming to complete as many reps as possible, followed by 10 seconds of rest. Repeat this again before moving on to the next exercise.

As the plan progresses, try to increase the number of reps you can fit in during those 20 seconds – keep a note of your PBs for each move every day, and compare how they (hopefully) improve over the 30 days.

Day 1

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 2

REST DAY - use these as an opportunity to recover. The best foam rollers can be super useful when it comes to easing sore muscles.

Day 3 

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 4

REST DAY

Day 5

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 6

REST DAY

Day 7 

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 8

REST DAY

Day 9 

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 10

REST DAY

Day 11

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 12

REST DAY

Day 13

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 14

REST DAY

Day 15 

Press-ups

Bodyweight squats

Mountain climbers

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 16

REST DAY

Day 17

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 18

REST DAY

Day 19

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 20

REST DAY

Day 21

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 22

REST DAY

Day 23

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 24

REST DAY

Day 25

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 26

REST DAY

Day 27

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 28

REST DAY

Day 29

Jump squats

Press-ups

Jump lunges

Burpees 

All 20 seconds work, 10 seconds rest x 2

Day 30

REST DAY

Congrats - you've completed our 30-day HIIT challenge! Want to target specific areas? Check out our 30-day arms challenge, 30-day squats challenge or 30-day abs challenge.