30 Day HIIT Workout Plan

My husband recorded his “30 Days of HIIT” workout using the program below.

I’ve put all the workouts here in one post so you can easily click on them to watch and follow along.

As an alternative download the plan and do the workout without the videos.

Either way at the end of the 30 days you will be stronger and have lost some fat.

30 Days of HIIT Workout VIdeos - redspotdesign.com

30 Days Of HITT Workouts

I gained about 5lbs over the holidays so I did this 30-day HIIT (High-Intensity Interval Training) workout program by Darebee.com formerly NeilaRey.com.

I videoed 1 round from each workout and wrote a short blog post on how it went.

Obviously, I was eating way too much junk and had strayed away from my normal eating plan so it felt great doing these workouts.

During the 30 days, I was back to drinking protein shakes (the brand I use here) and eating healthier.

I lost fat and felt so much better at the end of 30 days!

Description Of This HIIT Workout Program – Advanced


30 Days of HIIT Advanced is a 30-day high-intensity interval training weight loss-oriented program.

It consists of time-based HIIT routines designed to challenge you independently of your fitness level.

It’s 100% bodyweight based, requires no equipment, and can be done in the comfort of your home – but that’s where the “comfort” part of this program ends.

Every HIIT routine in this program is meant to push you out of your comfort zone, force your system to adapt, and do it fast shedding all of the extra weight that is holding you back.

Each workout consists of 1-3 minute rounds during which you have to go as fast as you can every single time. If you feel you are slacking off – pick up the pace, that’s when you benefit the most.

It’s only 30 days but it will be a challenge.

If you make it through, when you make it through, you will own a new body.

Are You With Me? 

Below are my workout videos as I progressed through the 30 Days. 

To Download the PDF file of this Workout visit:

workouts that burn calories

10 Benefits Of Doing HIIT Workouts

There are so many benefits to these workouts. Here are just 10!

Efficient calorie burning

HIIT workouts are known for their ability to burn a high number of calories in a short amount of time. The intense bursts of exercise followed by short recovery periods keep your heart rate elevated and increase your metabolic rate, leading to efficient calorie burning.

Improved cardiovascular health

HIIT workouts challenge your cardiovascular system, improving your heart health and increasing your aerobic capacity. Regular participation in HIIT can enhance your endurance and overall cardiovascular fitness.


HIIT workouts are typically shorter in duration compared to traditional steady-state cardio exercises. With HIIT, you can achieve the same or even better results in less time, making it an ideal option for individuals with busy schedules.

Increased fat burning

HIIT workouts have been shown to be highly effective at burning fat. The intense intervals activate both aerobic and anaerobic systems, leading to greater fat oxidation during and after the workout.

Muscle preservation

Unlike steady-state cardio exercises, HIIT workouts preserve muscle mass while burning fat. The short, intense bursts of exercise stimulate muscle fibers, helping to maintain lean muscle mass and improve overall body composition.

Metabolic boost

HIIT workouts can provide a significant metabolic boost, leading to an increased calorie burn even after the workout is over. This is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).

Improved insulin sensitivity

HIIT workouts have been shown to enhance insulin sensitivity, which can be beneficial for managing blood sugar levels and preventing or managing conditions like type 2 diabetes.

Increased endurance and performance

Regular participation in HIIT can improve your endurance, making it easier to perform everyday activities and sports with greater stamina. It can also enhance athletic performance in activities that require short bursts of intense effort.

Variety and fun

HIIT workouts offer a wide range of exercises and formats, allowing for variety and keeping your workouts exciting and engaging. This variety can help prevent boredom and increase adherence to your fitness routine.

Flexibility and adaptability

HIIT workouts can be adapted to suit different fitness levels and preferences. Whether you prefer bodyweight exercises, cardio equipment, or a combination of both, HIIT can be customized to meet your specific needs and goals.

Remember to consult with a healthcare professional or certified fitness trainer before starting any new exercise program, including HIIT workouts, especially if you have any underlying health conditions or concerns.

Bottom Line

I hope you can benefit from my workout videos and recommendations.

Incorporating a 30-day HIIT workout plan into your fitness routine can be a game-changer in achieving your health and fitness goals.

The high-intensity intervals combined with short rest periods challenge your body and maximize calorie burn, making it an effective method for weight loss, muscle building, and overall cardiovascular fitness.

Remember to listen to your body, start at a comfortable intensity level, and gradually increase the intensity as you progress.

Stay consistent, stay motivated, and enjoy the benefits of improved endurance, strength, and fitness. 

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About David Russell

David owns a website design company called RedSpot Design. When he is not designing websites he’s fishing, coaching soccer, or exploring nearby woods.

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