INTERVAL TRAINING CHALLENGE - MyFitnessPal

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30THEDAYHIGH INTENSITYINTERVAL TRAININGCHALLENGE

WEEK 1DAY 1DAY 2THRUSTERSRUSSIAN TWISTLUNGESPUSH-UPSDAY 4REST DAYDAY 5WALK/JOG OR CYCLE20-40 MINUTESEASY CARDIO 15-30 MINUTESTHRUSTERS3 REPSRUSSIAN TWIST10 SECONDSREST1 MINUTEDAY 35 REPS EACH1-2XLUNGES3X EACH LEGPUSH-UPS3 REPSTHRUSTERS4 REPSRUSSIAN TWIST12 SECONDSREPEATTHRUSTERS RUSSIAN TWIST3XREST1 MINUTEDAY 6LUNGES4X EACH LEGPUSH-UPS4 REPSREPEATLUNGES PUSH-UPS3XREPEATLUNGES PUSH-UPS4XREST1 MINUTEREST1 MINUTECARDIO AT MODERATE EFFORT30 SECONDSCARDIO AT MODERATE EFFORT25 SECONDSREST 90 SECONDSREST 90 SECONDSREPEAT CARDIO 4XREPEAT CARDIO 3XDAY 7EASY WALKING 20 MINUTESPUSH-UPSTEP 130 DAYREPEATTHRUSTERS RUSSIAN TWIST4XHIGH INTENSITY INTERVAL TRAINING CHALLENGESTEP 2

WEEK 2THRUSTERS5 REPSRUSSIAN TWIST15 SECONDSREST30 SECONDSREPEATTHRUSTERS RUSSIAN TWIST5XDAY 11THRUSTERS4 REPSREST 2 MINUTESDAY 8LUNGES6X EACH LEGPUSH-UPS5 REPSREST DAYRUSSIAN TWIST15 SECONDSLUNGES5X EACH LEGREPEATLUNGES PUSH-UPS5XREST30 SECONDSDAY 12REST 2 MINUTESREPEAT 4XPUSH-UPS5 REPSREST90 SECONDSREST 2-3 MINUTESCARDIO AT MODERATE EFFORT35 SECONDSCARDIO AT ALL-OUT EFFORT30 SECONDSREST 90 SECONDSREST 1 MINUTEREPEAT CARDIO 5XREPEAT CARDIO 4XDAY 9WALK/JOG OR CYCLE20-40 MINUTESTHRUSTERS6 REPSRUSSIAN TWIST15 SECONDSREST30 SECONDSREPEATTHRUSTERS RUSSIAN TWIST5XDAY 13WALK 15-20 MINUTESDAY 14REST DAYLUNGESREST 2 MINUTESDAY 10LUNGES8X EACH LEGPUSH-UPS6 REPSREPEATLUNGES PUSH-UPS5XREST30 SECONDSREST 2 MINUTESCARDIO AT MODERATE EFFORT40 SECONDSREST 90 SECONDSREPEAT CARDIO 5X30 DAYHIGH INTENSITY INTERVAL TRAINING CHALLENGESTEP 1STEP 2

WEEK 3THRUSTERS5 REPSTHRUSTERS6 REPSRUSSIAN TWIST15 SECONDSRUSSIAN TWIST20 SECONDSLUNGES7X EACH LEGDAY 15DAY 16LUNGES8X EACH LEGREPEAT 4XPUSH-UPS6 REPSDAY 17REPEAT 5XPUSH-UPS8 REPSREST90 SECONDSREST1 MINUTEREST 2-3 MINUTESREST 2 MINUTESCARDIO AT ALL-OUT EFFORT35 SECONDSCARDIO AT ALL-OUT EFFORT35 SECONDSREST 1 MINUTEREST 1 MINUTEREPEAT CARDIO 4XREPEAT CARDIO 5XBRISK WALK 20-30 MINUTESDAY 18RESTTHRUSTERS5 REPSTHRUSTERSRUSSIAN TWIST15 SECONDSLUNGES6X EACH LEGSTEP 1DAY 19PUSH-UPS4 REPSREPEAT 4XCARDIO ATALL-OUTEFFORT20 SECONDSREST90 SECONDSSTEP 230 DAYHIGH INTENSITY INTERVAL TRAINING CHALLENGEDAY 20RESTDAY 21BRISK WALK 30-40 MINUTES

WEEK 4THRUSTERS8 REPSDAY 26RUSSIAN TWIST20 SECONDSTHRUSTERS4 REPSLUNGES8X EACH LEGDAY 22RUSSIAN TWIST10 SECONDSREPEAT 5XPUSH-UPS8 REPSCARDIO ATALL-OUTEFFORT30 SECONDSDAY 23DAY 24DAY 27PUSH-UPS4 REPSCARDIO ATALL-OUTEFFORT20 SECONDSWALK/JOG OR CYCLE20-40 MINUTESREST90 SECONDSREPEAT 2XTHRUSTERS8 REPSDAY 28RESTRUSSIAN TWIST20 SECONDSDAY 29EASY WALK 15-20 MINUTESLUNGES9X EACH LEGPUSH-UPS8 REPSTHRUSTERS8 REPSREPEAT 5XRUSSIAN TWIST20 SECONDSLUNGES10X EACH LEGDAY 30REST90 SECONDSPUSH-UPS10 REPSREPEAT 2XCARDIO ATALL-OUTEFFORT40 SECONDSEASY WALK 15-20 MINUTESSTEP 130 DAYLUNGES4X EACH LEGREST90 SECONDSCARDIO ATALL-OUTEFFORT40 SECONDSDAY 25WALK/JOG OR CYCLE20-40 MINUTESMODIFIEDPUSH-UPHIGH INTENSITY INTERVAL TRAINING CHALLENGEREST60 SECONDSSTEP 2

russian twist 20 seconds lunges 10x each leg push-ups 10 reps cardio at all-out effort 40 seconds rest 60 seconds repeat 2x thrusters 4 reps russian twist 10 seconds lunges 4x each leg push-ups 4 reps cardio at all-out effort 20 seconds rest 90 seconds repeat 2x week 4 30 day high intensity interval training challenge

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