Welcome to 100 days of HIIT!

 

These workouts are designed to get your blood pumping in a big way! You can either use them as a stand-alone workout, as a warm up or incorporate these exercises in between sets to keep your heart rate elevated.

I developed these workouts to incorporate into my training program when I was training US Army Soldiers on deployment in Afghanistan. My group had a 97% pass rate on their Physical Training Tests, so they definitely work!

Let’s get started!

*unless otherwise noted, these exercises are at intervals of 50/10. This means you perform the exercise for 50 seconds and recover for 10 seconds. So get your timer ready!

 

Day 1- 2 Rounds

Plank

Knee Tuck Jump

Side Plank (Right Side)

Jumping Jacks

Side Plank (Left Side)

Push Up (if you can’t do regular push-ups, feel free to modified push-ups. The point is to keep moving!)

Switch Lunges

Kettle Bell/Dumbbell Swing

Ice Skaters

Crunches

 

Day 2- 3 Rounds

Jumping Jacks

High Knees

Ass Kickers

Jump Squats

Alternating Front Kicks

 

Day 3- 3 Rounds

Mountain Climbers

Burpees (you knew they were coming)

Jumping Jacks

High Knees

Split Jumps

 

Day 4- 3 Rounds

March in Place (High Knees)

High Knees

Ass Kickers

Jumping Jacks

High Knees

 

Day 5- 3 Rounds

Jog in Place

Jumping Jacks

Lateral Jumps

Jump Squats

High Knees

 

Day 6- 3 Rounds

High Knees

Tuck Jumps

Jumping Jacks

Air Squats

Alternating Lunges

 

Day 7- 3 Rounds

Jumping Jacks

Air Squats

Russian Twist (with or without weight)

Crunches

Jump Tucks

 

Day 8- 3 Rounds

Alternating Side Lunges

Switch Lunges

Push Ups (modified if needed to keep going)

Jumping Jacks

 

Day 9 – 3 Rounds

Alternating Forward Lunge/ Rear Lunge

Mountain Climbers

Alternating Forward Lunge/Rear Lunge

High Knees

 

Day 10- 3 Rounds

Burpees

Air Squats

Kettlebell/Dumbell Swings

Push Ups

 

Day 11 – 3 Rounds

Alternating Squat and Forward Kick

Mountain Climbers

1 legged Burpees

Pulse Squat

 

Day 12- 3 Rounds

Ass Kickers

Alternating Lunges

Mountain Climbers

Tuck Jump

 

Day 13 – 3 Rounds

High Knees

Dive Bombers

Tuck Jump Burpees

Skiers

 

Day 14 – 3 Rounds

Wood Chop (Left)

Mountain Climbers

Wood Chop (Right)

Air Squats

 

Day 15 – 3 Rounds

Plank

Alternating Side Lunges

Mountain Climbers

Toe Touch Abs

 

Day 16 – 3 Rounds

In and Outs

Switch Lunges

Kettlebell/Dumbbell Swing

Side Plank (Right)

Side Plank (Left)

 

Day 17- 3 Rounds

Mountain Climbers

Jumping Jacks

Alternating Side Lunges

Alternating Rear Lunges

 

Day 18- 3 Rounds

Toe Touch Push Ups

High Knees

Squat Jump + 2 push ups

Alternating Heel Touches

 

Day 19 – 3 Rounds

Jumping Jacks

Air Squats

Crunches

Jump Tucks

 

Day 20 - 3 Rounds

Alternating Side Lunges

High Knees

Push Up with In and Outs

Jumping Jacks

 

Day 21- 3 Rounds

Toe Touch Abs

Side Oblique Knee Tucks

Skiers

Burpees

 

Day 22- 3 Rounds

High Knees

Gator Crawl

Burpees

Air Squats

 

Day 23 – 3 Rounds

Switch Lunges

½ Burpee to Tuck Jump

Alternating Single Leg Push Ups

Mountain Climbers

 

Day 24- 3 Rounds

Air Squats

Jumping Jacks

Plank

Burpee

 

Day 25- 3 Rounds

Mountain Climbers

Side Plank (Right)

Jumping Jacks

Side Plank (Left)

 

Day 26- 3 Rounds

Frog Jumps

Crunches

High Knees

Alternating Lunges

 

Day 27 – 3 Rounds

Step Out Left/Right and Burpee

High Knees

Body Lifts

Pulse Squats

 

Day 28- 3 Rounds

Crab Toe Touch

Tuck Jumps

Alternating 1 Leg Push Ups

¾ Sit Ups

 

Day 29 – 3 Rounds

Russian Twists

Air Squats

Jumping Jacks

Prisoner Squats

 

Day 30 – 3 Rounds

High Knees

Dive Bombers

Burpee with Tuck Jump

Alternating 1 Leg Push Up

 

Day 31 – 3 Rounds

Skiers

Wood Chop (Left)

Mountain Climbers

Wood Chop (Right)

 

Day 32 – 3 Rounds

Courtsey Lunges Alternating

Kettlebell/Dumbell Swings

¾ Sit Up

Alternating Heel Touches

 

Day 33 – 3 Rounds

Jumping Jacks

Air Squats

Body Ups

High Knees

 

Day 34

Reach for the Sky Push Ups

Alternating Side Lunges

Plank

10 Mountain Climbers/10 Push Ups

 

Day 35 – 3 Rounds

Jumping Jacks

Prisoner Squat

Crunches

Frog Jumps

 

Day 36 – 3 Rounds

Ass Kickers

Plank

Alternating Toe Touches

High Knees

 

Day 37 – 3 Rounds

½ Burpee with Tuck Jump

Planks

Frog Jump

High Knees

 

Day 38 – Rounds

Dive Bombers

Tuck Jump

Skiers

Mountain Climbers

 

Day 39- 3 Rounds

Wood Chop (Left)

Star Jumps

Wood Chop (Right)

Mountain Climbers

 

Day 40- 3 Rounds

In and Outs

Switch Lunges

Kettlebell/Dumbbell Swings

Toe Touches

 

Day 41 – 3 Rounds

Elevated Push Ups

Side Plank (Left)

Side Plank (Right)

Switch Lunges

 

Day 42 – 3 Rounds

Ass Kickers

Alternating Toe Touches

Mountain Climbers

Alternating Side Lunges

 

Day 43- 3 Rounds

Skaters

Alternating Rear Lunges

Push Ups

Jumping Jacks

 

Day 44- 3 Rounds

Pulse Squats

High Knees

Burpees

Body Ups

 

Day 45 3 Rounds

Switch Lunges

Scissor Kicks (aka flutter kicks)

Crunches

Fwd/Back Jumps

 

Day 46- 3 Rounds

Prisoner Squats

Mountain Climbers

Alternating Fwd Lunges

Squat to Tuck Jump

 

Day 47- 3 Rounds

Criss Cross Squat

Reach for the Sky Push Ups

Mountain Climber

Plank

 

Day 48 – 3 Rounds

Pike Push Ups

Jumping Jacks

Ass Kickers

Shoulder Touches

 

Day 49 – 3 Rounds

High Knees

Alternating Side Lunges

Tuck Jumps

Pulse Squats

 

Day 50 – 3 Rounds

Jumping Jacks

Pike Push Ups

Criss Cross Squats

Squat with Alternating Front Kicks

 

Day 51- 3 Rounds

High Knees

Alternating Toe Touches

Air Squats

Switch Lunges

 

Day 52- 3 Rounds

Single Leg Deadlift (Left)

Frog Jumps

Single Leg Deadlift (Right)

Skiers

 

Day 53- 3 Rounds

Jump Rope

Scissor Kicks (Flutter Kicks)

Reach Throughs

Body Ups

 

Day 54 – 4 Rounds

Jumping Jacks

Burpees

Air Squats

 

Day 55 – 3 Rounds

Plank

Jump Tucks

Switch Lunges

Crunches

 

Day 56 – 3 Rounds

High Knees

Alternating Side Lunges

Push Ups

Skiers

 

Day 57 – 3 Rounds

Dive Bombers

Side Plank (Right)

Ice Skaters

Side Plank (Left)

 

Day 58 – 3 Rounds

Step Ups

Prisoner Squats

High Knees

Pike Push Ups

 

Day 59- 3 Rounds

Pulse Lunge (alternating left and right)

Star Jumps

Skaters

Push Ups

 

Day 60 – 3 Rounds

Push Ups with Shoulder Touches

Jump Tucks

Ass Kickers

Alternating Toe Touches

 

Day 61- 3 Rounds

Skaters

Pulse Squats

Jumping Jacks

Crunches

 

Day 62 – 3 Rounds

Burpees

Alternating 1 leg Push Ups

Alternating Side Lunges

Leg Raises

Day 63 – 3 Rounds

Jumping Jacks

High Knees

Ass Kickers

Jump Squats

Alternating Front Kicks

 

Day 64 – 3 Rounds

March in Place (High Knees)

High Knees

Ass Kickers

Jumping Jacks

 

Day 65 – 3 Rounds

High Knees

Tuck Jumps

Jumping Jacks

Air Squats

Alternating Lunges

 

Day 66 – 3 Rounds

Alternating Side Lunges

Switch Lunges

Push Ups (modified if needed to keep going)

Jumping Jacks

 

Day 67 – 3 Rounds

Burpees

Air Squats

Kettlebell/Dumbell Swings

Push Ups

 

Day 68 – 3 Rounds

Burpees

Air Squats

Kettlebell/Dumbell Swings

Push Ups

 

Day 69 – 3 Rounds

Wood Chop (Left)

Mountain Climbers

Wood Chop (Right)

Air Squats

 

Day 70 – 3 Rounds

Alternating Side Lunges

High Knees

Push Up with In and Outs

Jumping Jacks

 

Day 71 – 3 Rounds

High Knees

Gator Crawl

Burpees

Air Squats

 

Day 72 – 3 Rounds

Dive Bombers

Tuck Jump

Skiers

Mountain Climbers

 

Day 73 – 3 Rounds

High Knees

Alternating Side Lunges

Push Ups

Skiers

 

Day 72- 3 Rounds

Frog Jumps

Crunches

High Knees

Alternating Lunges

 

Day 73 – 3 Rounds

Crab Toe Touch

Tuck Jumps

Alternating 1 Leg Push Ups

¾ Sit Ups

 

Day 74- 3 Rounds

High Knees

Dive Bombers

Burpee with Tuck Jump

Alternating 1 Leg Push Up

 

Day 75 – 3 Rounds

Curtsey Lunges Alternating

Kettlebell/Dumbbell Swings

¾ Sit Up

Alternating Heel Touches

 

Day 76 – 3 Rounds

In and Outs

Switch Lunges

Kettlebell/Dumbbell Swings

Toe Touches

 

Day 77 – 3 Rounds

Ass Kickers

Alternating Toe Touches

Mountain Climbers

Alternating Side Lunges

 

Day 78 -3 Rounds

Pulse Squats

High Knees

Burpees

Body Ups

 

Day 79- 3 Rounds

Pulse Squats

High Knees

Burpees

Body Ups

Day 80 – 3 Rounds

Prisoner Squats

Mountain Climbers

Alternating Fwd Lunges

Squat to Tuck Jump

 

Day 81 – 3 Rounds

Pike Push Ups

Jumping Jacks

Ass Kickers

Shoulder Touches

 

Day 82 – 3 Rounds

Jumping Jacks

Pike Push Ups

Criss Cross Squats

Squat with Alternating Front Kicks

 

Day 83 – 3 Rounds

Single Leg Deadlift (Left)

Frog Jumps

Single Leg Deadlift (Right)

Skiers

 

Day 84 – 4 Rounds

Jumping Jacks

Burpees

Air Squats

 

Day 85 – 3 Rounds

Step Ups

Prisoner Squats

High Knees

Pike Push Ups

 

Day 86 – 3 Rounds

Push Ups with Shoulder Touches

Jump Tucks

Ass Kickers

Alternating Toe Touches

 

Day 87 – 3 Rounds

Frog Jumps

Burpees

Air Squats

In and Outs

 

Day 88 – 3 Rounds

Star Jumps

Mountain Climbers

Push Ups

Knee to Elbow Alternating

 

Day 89 – 3 Rounds

Bicycle Crunches

Ass Kickers

Jumping Jacks

Alternating Front Kicks

Alternating Punches/Upper Cuts

 

Day 90 – 3 Rounds

Alternating Side Lunges

Jump Rope

Alternating Front Kicks/Back Kicks

High Kicks (Right)

High Kicks (Left)

High Knees

 

Day 91- 3 Rounds

In and Outs From Plank Position

Jumping Jacks

Air Squats

Rear Lunge Alternating

 

Day 92- 3 Rounds

Sumo Pulse Squat

Tuck Jumps

Push Ups

Crunches

 

Day 93- 3 Rounds

Dive Bombers

Alternating Side Lunges

Star Jumps

Plank

 

Day 94 – 3 Rounds

Side Plank (Right)

Ass Kickers

Side Plank (Left)

Ice Skaters

 

Day 95- 3 Rounds

Crab Position Alternating Toe Touches

Rear Lunge with Knee Tuck (Right)

Jumping Jacks

Rear Lunge with Knee Tuck (Left)

 

Day 96 – 3 Rounds

Wood Chop (Left)

Tuck Jump

Wood Chop (Right)

High Knees

 

Day 97 – 3 Rounds

Burpees

Toe Touch Push Ups

Jump Rope

Air Squats

Day 98 – 3 Rounds

Turn and Lunge (Right)

Star Jumps

Turn and Lunge (Left)

Bicycle Crunches

 

Day 99 – 3 Rounds

Sumo Squats

One Leg Dead Lift (Right)

Burpees

One Leg Dead Lift (Left)

 

Day 100 – 3 Rounds

Jump Rope

Side Kicks (Right)

Crunches

Side Kicks (Left)

 

Congratulations! You made it! If you finished the 100 days, let me know what you thought in the comments!