High Intensity 30 Day Program Breakdown
How to Use High Intensity 30 Day Program
The 30 day program has 10 unique workouts that have been created to help with fat burning, cardiovascular health, functional fitness and whole body strength.
Each of the work outs has been time-tabled into a 30 day plan and all you have to do is follow the daily work numbers e.g. work out 1 etc. It is very simply to use and all of the work outs only have bodyweight exercises (no equipment is required). Therefore they can be used in the park, at home or if you are brave enough in the office!
In total there are 10 ‘HIIT’ style work outs and all you have to do is repeat each work out to match your fitness levels. There is also an explanation on how to perform each exercise with the correct ‘form’. Plus all of the exercise descriptions for each work out are listed alphabetically in the second section!
| Work Out 1 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Sprinting on the Spot | 20 seconds | 10 seconds | High |
| Squats | 20 seconds | 10 seconds | High |
| Bear Crawls | 20 seconds | 10 seconds | High |
| Back Extensions | 20 seconds | 10 seconds | High |
| Little Pulse Squat Jumps | 20 seconds | 10 seconds | High |
| Box or Push Ups | 20 seconds | 10 seconds | High |
| Clock Lunges | 20 seconds | 10 seconds | High |
| Tuck Jumps | 20 seconds | 10 seconds | High |
| Work Out 2 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Jacks | 20 seconds | 10 seconds | High |
| Glute Bridges | 20 seconds | 10 seconds | High |
| Lunge Jumps | 20 seconds | 10 seconds | High |
| Leg Raises | 20 seconds | 10 seconds | High |
| Burpees | 20 seconds | 10 seconds | High |
| Power Punches | 20 seconds | 10 seconds | High |
| Dip and Kicks outs | 20 seconds | 10 seconds | High |
| Squat Jumps | 20 seconds | 10 seconds | High |
| Work Out 3 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Log Jumps | 20 seconds | 10 seconds | High |
| Donkey Kicks | 20 seconds | 10 seconds | High |
| Plank | 20 seconds | 10 seconds | Low |
| Squat Jumps | 20 seconds | 10 seconds | High |
| Dips and Kick Outs | 20 seconds | 10 seconds | High |
| Elevated Lunge and Twist | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| Glute Bridges | 20 seconds | 10 seconds | High |
| Work Out 4 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Ice Skaters | 20 seconds | 10 seconds | High |
| Spider Men | 20 seconds | 10 seconds | High |
| In and Out Jumping Squats | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| Clock Lunges | 20 seconds | 10 seconds | High |
| Opposite Arm and Leg Raises | 20 seconds | 10 seconds | High |
| Tuck Jumps | 20 seconds | 10 seconds | High |
| Bear Crawls | 20 seconds | 10 seconds | High |
| Work Out 5 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Little Pulse Jump Squats | 20 seconds | 10 seconds | High |
| Jacks | 20 seconds | 10 seconds | High |
| Burpees | 20 seconds | 10 seconds | High |
| Leg Raises | 20 seconds | 10 seconds | High |
| Lunge Jumps | 20 seconds | 10 seconds | High |
| Squat Tuck Jumps | 20 seconds | 10 seconds | High |
| Donkey Kicks | 20 seconds | 10 seconds | High |
| Side Leaps | 20 seconds | 10 seconds | High |
| Work Out 6 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Sprinting on the Spot | 20 seconds | 10 seconds | High |
| Squat Jumps | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| Log Jumps | 20 seconds | 10 seconds | High |
| Single Leg Deadlifts | 20 seconds | 10 seconds | High |
| Dips & Kicks Outs | 20 seconds | 10 seconds | High |
| Power Punches | 20 seconds | 10 seconds | High |
| Jacks | 20 seconds | 10 seconds | High |
| Work Out 7 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Bear Crawls | 20 seconds | 10 seconds | High |
| Glute Bridges | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| Split Lunge Jumps | 20 seconds | 10 seconds | High |
| Plank | 20 seconds | 10 seconds | Low |
| Extended Lunge and Twist | 20 seconds | 10 seconds | High |
| Squats | 20 seconds | 10 seconds | High |
| Tuck Jumps | 20 seconds | 10 seconds | High |
| Work Out 8 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Jacks | 20 seconds | 10 seconds | High |
| Squat Tuck Jumps | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| Clock Lunges | 20 seconds | 10 seconds | High |
| Burpees | 20 seconds | 10 seconds | High |
| Squat Jumps | 20 seconds | 10 seconds | High |
| Opposite Arm and Leg Raises | 20 seconds | 10 seconds | High |
| Single Leg Deadlifts | 20 seconds | 10 seconds | High |
| Work Out 9 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Log Jumps | 20 seconds | 10 seconds | High |
| In and Out Jumping Squats | 20 seconds | 10 seconds | High |
| Sprinting on the Spot | 20 seconds | 10 seconds | High |
| Glute Bridges | 20 seconds | 10 seconds | High |
| Leg Raises | 20 seconds | 10 seconds | High |
| Split Lunge Jumps | 20 seconds | 10 seconds | High |
| Dips and Kicks Outs | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| Work Out 10 | |||
| Exercise | Duration | Rest Interval | Intensity |
| Burpees | 20 seconds | 10 seconds | High |
| Squat Tuck Jumps | 20 seconds | 10 seconds | High |
| Push Ups | 20 seconds | 10 seconds | High |
| In and Out Jumping Squats | 20 seconds | 10 seconds | High |
| Bear Crawls | 20 seconds | 10 seconds | High |
| Split Lunge Jumps | 20 seconds | 10 seconds | High |
| Spidermen | 20 seconds | 10 seconds | High |
| Tuck Jumps | 20 seconds | 10 seconds | High |
