The 30-Day Home HIIT Program: Transform Your Fitness Without Equipment

Transform your fitness with this comprehensive 30-day High-Intensity Interval Training (HIIT) program designed for home workouts. No equipment needed—just your commitment and determination.

Week 1-2: Foundation Building

1. 20-second work intervals with 40-second rest
2. Exercises include:
   • High knees
   • Mountain climbers
   • Jump squats
   • Burpee basics
   • Speed skaters

Week 3-4: Intensity Progression

Advance your training with:

• 30-second work intervals with 30-second rest
• Complex movement combinations
• Advanced variations of base exercises
• Increased workout duration

Recovery and Sustainability

1. Active Recovery: Light movement on rest days
2. Nutrition: Focus on proper pre/post workout fuel
3. Sleep: Prioritize 7-8 hours for optimal recovery
4. Hydration: Maintain water intake throughout the day

Track your progress weekly by monitoring improvements in endurance, recovery time, and overall energy levels. Modify intensity as needed while maintaining consistency in your practice.