Level 1
Here are my Level 1 30 Day At-Home Workout Challenge workouts! You can change the order of the days to suit your schedule. Good luck! Note: 1 mile of running you can replace with 15-20 minutes of cardio.
Week 1
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| 1 | 10 push-ups, 10 sit-ups, 10 air squats (5 rounds) |
| 2 | Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds) |
| 3 | 20 lunges, 10 push-ups (5 rounds) |
| 4 | Longer run (or whatever it is that you like to do–biking, swimming, etc), Add-on: 1 minute front plank, and 1 minute plank on each side |
| 5 | Rest day! |
| 6 | 50-100 jumping jacks, 25 air squats, 20 push-ups |
| 7 | Run 1 mile for time |
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Week 2
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| 8 | Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one. |
| 9 | Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute. |
| 10 | 20 jumping jacks, 10 sit-ups (5 rounds) |
| 11 | Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side |
| 12 | Rest day! |
| 13 | 10 push-ups, 10 sit-ups, 10 air squats (5 rounds) |
| 14 | 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time |
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High intensity interval training is a great way to create Peripheral Heart Action, which shunts blood from the lower and upper parts of the body creating a longer calorie burn of up to 48 hours after your workout!