7-Day Full-Body HIIT Fitness Challenge: Boost Your Strength with Actiph

by Cindy Chung on Dec 13, 2023

7-Day Full-Body HIIT Fitness Challenge: Boost Your Strength with Actiph

Whether you’re looking to something to kickstart your fitness journey or level up your current routine with a high-intensity boost, our 7-day Full-Body HIIT Fitness Challenge is designed to boost your strength and metabolism. High-Intensity Interval Training (HIIT) is the key to achieving maximum results in minimal time.


Each workout is designed to challenge you while considering your fitness level. Remember to progress at your own pace and grab an Actiph to stay hydrated during the workout.


Day 1: Total Torch HIIT


Exercise 1: High Knees

  • Stand up straight with feet hip-width apart.
  • Rapidly life one knee towards your chest while hopping on the opposite foot and keep switching. Keep your core engaged.


Exercise 2: Mountain Climbers

  • Start in a push-up position with your arms straight.
  • Alternate bringing your knees towards your chest in a running motion, keeping your core engaged.


Perform 30 seconds of high knees followed by 30 seconds of mountain climbers. Alternate between the two exercises for 10 minutes, resting for 20 seconds between each set. Focus on maintaining a steady pace and concentrating on proper form throughout.


Day 2: Core Crusher HIIT


Exercise 1: Bicycle Crunches

  • Lie on your back, bend your knees, and place your hands behind your head.
  • Bring your right elbow towards your left knee while extending your right leg.
  • Alternate sides, focusing on twisting your torso and engaging your core.


Exercise 2: Plank Jacks

  • Start in a plank position on your forearms or hands.
  • Hop your feet wide apart and then back together, keeping your core tight.


Complete 4 rounds of 40 seconds of bicycle crunches, followed by 20 seconds of rest, and 40 seconds of plank jacks. Rest for 1 minute between rounds.


Day 3: Lower Body Burner HIIT


Exercise 1: Squat Jumps

  • Begin in a standing position with your feet hip-width apart.
  • Lower your hips back and down into a squat, then jump up.
  • Land softly and immediately go into the next squat


Exercise 2: Alternating Lunges

  • Start by taking a step forward with your right foot, lowering your hips into a lunge.
  • Push off your right foot to return to the starting position, then alternate legs.


Perform 5 rounds of 30 seconds of squat jumps, 30 seconds of alternating lunges, and 30 seconds of rest. Prioritise maintaining good squat and lunge form to prevent strain.


Day 4: Upper Body Blitz HIIT


Exercise 1: Push-ups

  • Begin in a plank position on your toes, with your hands placed slightly wider than shoulder-width apart.
  • Lower your body towards the ground by bending your elbows and lower your chest as far as you can comfortably go.
  • Push through your palms to extend your elbows and return to the starting plank position.


Exercise 2: Mountain Climbers

  • Same as Day 1


Alternate between 45 seconds of push-ups and 45 seconds of mountain climbers for 4 rounds. Rest for 30 seconds between rounds. Focus on proper push-up form and controlled mountain climbers.


Day 5: Cardio Blast HIIT


Exercise 1: Burpees

  • Stand with feet hip-width apart and arms at your sides.
  • Lower into a squat, placing your hands on the ground in front of you.
  • Jump feet back into a plank position, keeping a straight line from head to heels.
  • Jump feet back towards your hands, landing in a squat.
  • Push through heels and jump, reaching arms over your head.
  • Land softly and immediately start the next burpee.


Exercise 2: High Knees

  • Same as Day 1


Exercise 3: Jumping Jacks

  • Stand up straight with feet together and arms at your sides.
  • Jump both feet out to the sides while raising your arms over your head.
  • Jump your feet back together while lowering your arms and repeat.


Combine 20 seconds of burpees, 20 seconds of high knees, and 20 seconds of jumping jacks. Repeat for 8 rounds, resting for 10 seconds between rounds. Ensure you’re comfortable with each movement before proceeding.


Day 6: Agility HIIT


Exercise 1: Lateral Jumps

  • Stand with your feet hip-width apart.
  • Jump sideways, landing on the balls of your feet.
  • Jump back to the starting position and repeat.


Exercise 2: Skater

  • Leap to the right, landing on your right foot with your left foot behind you.
  • Swing your left arm across your body and bring your right arm behind you.
  • Repeat on the other side.


Set up a circuit: 45 seconds of lateral jumps, 45 seconds of skaters, and 45 seconds of rest. Complete 4 rounds.


Day 7: Full-Body Fusion HIIT


Exercise 1: Jumping Jacks

  • Same as Day 5


Exercise 2: Push-ups

  • Same as Day 4


Exercise 3: Squat Jumps

  • Same as Day 3


Exercise 4: Mountain Climbers

  • Same as Day 1


Perform 1 minute of jumping jacks, 1 minute of push-ups, 1 minute of squat jumps, and 1 minute of mountain climbers. Rest for 1 minute and repeat for 3 rounds. Focus on your breathing for this exercise.




  • Warm up for 5-10 minutes before each HIIT session to prevent injury.
  • Stay hydrated with Actiph throughout the challenge to optimise performance and recovery.
  • Focus on proper form to maximise the effectiveness of each exercise.
  • Listen to your body and modify exercises if needed. It's about progress, not perfection.
  • Don't forget to cool down and stretch after each workout to aid in muscle recovery.


Prepare to push your limits, embrace the burn, and discover the amazing potential of your body of this 7-day Full-Body HIIT Fitness Challenge.


Remember, the key to success is focusing on proper form and technique. Start at your own pace, modify as needed, and gradually increase intensity as you become more comfortable. This challenge is all about building your fitness foundation and gaining confidence in each exercise.


Are you ready to accept the challenge? Let's HIIT it!