If you want to take on the high-intensity squat challenge to scale your fitness to the next level, this routine is for you.
In this blog, I’ll share an ultimate, easy-to-follow, and effective 30-day squat HIIT challenge.
This routine involves performing squats and their variations for 15 minutes daily.
It is designed to help you strengthen your legs, enhance your athleticism, promote cardiovascular health, and shape your body.
This program requires no special equipment; all you need is a little space at your home where you can hop and lie comfortably.
Squat Variations for a High-Intensity Interval Training (HIIT)
You can include multiple squat variations in a high-intensity interval training (HIIT) program. Let’s explore what those variations are and what muscles they train.
1. Jump Squat
It is a high-intensity squat that burns more calories than the traditional one and improves endurance and cardiovascular fitness.
It involves jumping while returning to the standing position. It trains the quadriceps and glutes and makes you move faster.
Steps to perform a jumping squat:
- Stand straight with your feet slightly wider than shoulder-width apart.
- Push up your hips back to squat down until you’re in the seated position.
- Keep your core and Glutes engaged, and push through into the floor, jump explosively in the air (as high as possible).
- Land on your feet to complete one rep and go for the next repetitions.
- Try to perform as many reps as quickly as possible.
2. Sumo Squat Thrust
The sumo squat thrust is a full-body exercise. It involves getting into a plank, then standing back up using leg strength.
It is a great way to get your heart rate up and activate the lower body muscles.
It is fast, burns decent calories, and improves stamina, making it a great exercise for a HIIT squat challenge.
The Sumo squat thrust involves the following steps:
- Standing in the hip-width stance, push your hips back to lower your body into a crouching squat with your hands on the floor and spine as neutral as possible.
- Engaging your abdominal muscles, kick your feet backward so you’re in a plank position.
- Now, reverse the steps to return to the standing position. That will be your one repetition.
- Try to perform as many reps as quickly as possible.
3. Jumping Split Squat
Jumping split squat is another explosive squat variation that annihilates a good number of calories while strengthening your lower body.
It involves jumping with your legs in a split or staggered position, strengthening the quads, glutes, and calves.
Follow the steps below to perform the Jumping Split Squat:
- Start in a partial squat position.
- From the squat position, jump high in the air and land into a split squat(ensure the distance between the front and rear foot is 10-15 inches).
- Again, jump high and land on your opposite foot (same in the split stance). That’s one rep.
- Do as many repetitions as you can.
4. Pop Squat
The pop squat, also known as jump-in-jump-out squats or narrow-stance squat to wide-stance squat, is a plyometric squat variation.
It involves jumping and squatting, making it a functional exercise to strengthen quads and glutes and increase power in the legs.
Steps for doing the pop squats:
- Stand straight with your chest up and core tight.
- Jump your feet out wider than shoulder-width, and as your feet land, immediately lower into a squat position.
- Reach your hands toward the floor or in front of your body for balance.
- Explosively jump upward, bringing your feet back together as you land.
- Immediately repeat the movement for the desired number of reps.
5. Air Squat
Air squat is a basic squat variation where you keep your arms straight in front of your chest throughout the movement. You can do it at a fast pace to burn maximum calories and build stamina.
Air squat involves the following steps:
- Stand straight with your chest up and arms straight against your chest.
- Lower into squat until your quads are parallel to your knees.
- Stand back up by pushing through your heels. That’s one rep.
- Perform as many reps as possible at a faster speed.
6. Side-kick squat
Side-kick squats involve squatting and lifting your leg laterally (one leg at a time). It is a functional movement that strengthens the legs, builds mobility, and increases stamina.
Steps for side-kick squat:
- Stand with your feet shoulder-width apart, keep your chest up, shoulders back, and core engaged.
- Place your hands in front of your chest or on your hips for balance.
- Lower into a squat by pushing your hips back and bending your knees.
- Descend until your thighs are parallel to the floor or as low as comfortable.
- Stand back up by driving through your heels.
- As you reach the top, lift one leg out to the side (side kick).
- Squeeze your glute at the top of the kick, then return the foot to the floor.
- Perform another squat and this time, kick with the opposite leg.
- Continue alternating sides for the desired reps.
About The HIIT Squat Challenge
Squat Variations/Session
This program involves performing five different squat variations in each session, so all your leg muscles can engage.
Sessions/Week
You’ll squat seven days a week for 15 minutes a day.
Duration/Session
15 minutes per session, you can train as long as you want. For example, I’ve been working out for a while, so I do 15 minutes of high-intensity squat training, but if you’re a beginner and want to bolster your foundational fitness, you can start with a five-minute session.
Program Goal
This routine will help you strengthen your legs and glutes, improve your lower body muscle definition, and maximize your athletic performance.
Equipment Needed
You don’t need any special equipment to follow this challenge. However, having dumbbells or kettlebells allows you to add additional resistance to the squats and will help you stimulate muscle growth.
Target Gender
Males and females can both try this dare to improve their overall fitness.
30-Day HIIT Squat Workout to Enhance Your Athleticism
Day 1
- 10 Squat Jumps, 15-sec rest
- 20 Lateral Squats (10 reps on each side), 15-sec rest
- 12 Split Jump Squat (6 reps per leg), 30-sec rest
- 10 Pop Squats, 15-sec rest
- 20 Squats with kickback (10 reps/leg), 2-minute rest, then go for the next round.
- Perform five rounds for the time.
Day 2
- 10 Box/Bench Squats, 15-sec rest
- 15-sec Lateral Squat Walk, 30-sec rest
- 10 Squat to Calf Raises, 30-sec rest
- 10 Squat Thrusts, 30-sec rest
- 15-sec Squat Pulses, 2-min rest.
- Repeat four to five times.
Day 3
- 10 Squat Jumps, 15-sec rest
- 20 Lateral Squats (10 reps on each side), 15-sec rest
- 12 Split Jump Squat (6 reps per leg), 30-sec rest
- 10 Pop Squats, 15-sec rest
- 20 Squats with kickback (10 reps/leg), 2-minute rest, then go for the next round.
- Perform five rounds for the time.
Day 4
- 15-sec Air Squats, 15-sec interval
- 12 Lateral Squat Jumps (6 reps on each leg), 30-sec interval
- 10 Sumo Squats, 15-sec interval
- 10 Roll to Squat, 30-sec interval
- 15-sec Squat Pulses, 2-min rest.
- Shoot for 5-6 rounds for the time.
Day 5
- 15-sec Jumping Jacks, 15-sec interval
- 10 Prisoner Squats, 15-sec interval
- 12 Snowboard Hops (6 reps on each side), 30-sec interval
- 10 Toe Squats, 30-sec interval
- 10 Kneeling Squat Jump, 2-min break.
- Perform five to six rounds.
Day 6
- 10 Rolling Squats, 30-sec interval
- 10 Squat Thrusts, 30-sec interval
- 12 Squat with Front Kicks (6/side), 30-sec interval
- 12 Split Squat Jumps (6/side), 30-sec interval
- 12 Squats with Knee-to-Elbow (6/side), 2-minute break.
- Repeat five to six times.
Day 7
- 10 Squat Jumps, 15-sec rest
- 20 Lateral Squats (10 reps on each side), 15-sec rest
- 12 Split Jump Squat (6 reps per leg), 30-sec rest
- 10 Pop Squats, 15-sec rest
- 20 Squats with kickback (10 reps/leg)
- Perform 4-5 rounds for the time.
Day 8
- 15-sec Squat Pulses, 15-sec break
- 12 Lateral Jump Squats (6 reps/side), 30-sec break
- 10 Air Squats, 15-sec break
- 12 Lateral Walk Squats (6 reps on each side), 30-sec break
- 15-sec Duck Walk, 2-minute break
- Perform five to six rounds.
Day 9
- 15-sec Jumping Jacks, 15-sec interval
- 10 Overhead Squats, 30-sec interval
- 10 Kneel-Up Squats, 30-sec interval
- 10 Split Jump Squats, 30-sec interval
- 10 Criss Cross Squat Jacks, 2-minute rest.
- Aim for five to six rounds.
Day 10
- 15-sec Air Squats, 15-sec interval
- 12 Lateral Squat Jumps (6 reps on each leg), 30-sec interval
- 10 Sumo Squats, 15-sec interval
- 10 Roll to Squat, 30-sec interval
- 15-sec Squat Pulses, 2-min rest.
- Perform 5-6 rounds for the time.
Day 11
- 10 Squat Jumps, 15-sec rest
- 20 Lateral Squats (10 reps on each side), 15-sec rest
- 12 Split Jump Squat (6 reps per leg), 30-sec rest
- 10 Pop Squats, 15-sec rest
- 20 Squats with kickback (10 reps/leg), 2-minute rest, then go for the next round.
- Perform five rounds for time.
Day 12
- 10 Box/Bench Squats, 15-sec rest
- 15-sec Jumping Jacks, 30-sec rest
- 10 Squat to Calf Raises, 30-sec rest
- 10 Squat Thrusts, 30-sec rest
- 15-sec Squat Pulses, 2-min rest.
- Repeat four to five times.
Day 13
- 15-sec Jumping Jacks, 15-sec interval
- 10 Prisoner Squats, 15-sec interval
- 12 Snowboard Hops (6 reps on each side), 30-sec interval
- 10 Toe Squats, 30-sec interval
- 10 Kneeling Squat Jump, 2-min break.
- Perform five to six rounds.
Day 14
- 15-sec High Knees, 15-sec interval
- 12 Lateral Squat Jumps (6 reps on each leg), 30-sec interval
- 10 Sumo Squats, 15-sec interval
- 10 Roll to Squat, 30-sec interval
- 15-sec Squat Pulses, 2-min rest.
- Shoot for 5-6 rounds for time.
Day 15
- 15-sec Jumping Jacks, 15-sec interval
- 10 Prisoner Squats, 15-sec interval
- 12 Snowboard Hops (6 reps on each side), 30-sec interval
- 10 Toe Squats, 30-sec interval
- 10 Kneeling Squat Jump, 2-min break.
- Perform five to six rounds.
Day 16
- 10 Rolling Squats, 30-sec interval
- 10 Squat Thrusts, 30-sec interval
- 12 Squat with Front Kicks (6/side), 30-sec interval
- 12 Split Squat Jumps (6/side), 30-sec interval
- 12 Squats with Knee-to-Elbow (6/side), 2-minute break.
- Repeat five to six times.
Day 17
- 10 Rolling Squats, 30-sec interval
- 10 Squat Thrusts, 30-sec interval
- 12 Squat with Front Kicks (6/side), 30-sec interval
- 12 Split Squat Jumps (6/side), 30-sec interval
- 12 Squats with Knee-to-Elbow (6/side), 2-minute break.
- Repeat five to six times.
Day 18
- 15-sec Squat Pulses, 15-sec break
- 12 Lateral Jump Squats (6 reps/side), 30-sec break
- 10 Air Squats, 15-sec break
- 12 Lateral Walk Squats (6 reps on each side), 30-sec break
- 15-sec Duck Walk, 2-minute break
- Perform five to six rounds.
Day 19
- 15-sec Jumping Jacks, 15-sec interval
- 10 Overhead Squats, 30-sec interval
- 10 Kneel-Up Squats, 30-sec interval
- 10 Split Jump Squats, 30-sec interval
- 10 Criss Cross Squat Jacks, 2-minute rest.
- Aim for five to six rounds.
Day 20
- 15-sec Squat Pulses, 15-sec break
- 12 Lateral Jump Squats (6 reps/side), 30-sec break
- 10 Air Squats, 15-sec break
- 12 Lateral Walk Squats (6 reps on each side), 30-sec break
- 15-sec Duck Walk, 2-minute break
- Perform 4 to 5 rounds.
Day 21
- 10 Squat Jumps, 15-sec rest
- 20 Lateral Squats (10 reps on each side), 15-sec rest
- 12 Split Jump Squat (6 reps per leg), 30-sec rest
- 10 Pop Squats, 15-sec rest
- 20 Squats with kickback (10 reps/leg), 2-minute rest, then go for the next round.
- Perform five rounds for time.
Day 22
- 10 Box/Bench Squats, 15-sec rest
- 15-sec Jumping Jacks, 30-sec rest
- 10 Squat to Calf Raises, 30-sec rest
- 10 Squat Thrusts, 30-sec rest
- 15-sec Squat Pulses, 2-min rest.
- Repeat four to five times.
Day 23
- 15-sec Jumping Jacks, 15-sec interval
- 10 Overhead Squats, 30-sec interval
- 10 Kneel-Up Squats, 30-sec interval
- 10 Split Jump Squats, 30-sec interval
- 10 Criss Cross Squat Jacks, 2-minute rest.
- Aim for 4 to 5 rounds.
Day 24
- 15-sec High Knees, 15-sec interval
- 12 Lateral Squat Jumps (6 reps on each leg), 30-sec interval
- 10 Sumo Squats, 15-sec interval
- 10 Roll to Squat, 30-sec interval
- 15-sec Squat Pulses, 2-min rest.
- Shoot for 4-5 rounds for time.
Day 25
- 15-sec Jumping Jacks, 15-sec interval
- 10 Prisoner Squats, 15-sec interval
- 12 Snowboard Hops (6 reps on each side), 30-sec interval
- 10 Toe Squats, 30-sec interval
- 10 Kneeling Squat Jump, 2-min break.
- Perform 4 to 5 rounds.
Day 26
- 10 Rolling Squats, 30-sec interval
- 10 Squat Thrusts, 30-sec interval
- 12 Squat with Front Kicks (6/side), 30-sec interval
- 12 Split Squat Jumps (6/side), 30-sec interval
- 12 Squats with Knee-to-Elbow (6/side), 2-minute break.
- Repeat five to six times.
Day 27
- 15-sec Jumping Jacks, 15-sec interval
- 10 Prisoner Squats, 15-sec interval
- 12 Snowboard Hops (6 reps on each side), 30-sec interval
- 10 Toe Squats, 30-sec interval
- 10 Kneeling Squat Jump, 2-min break.
- Perform five to six rounds.
Day 28
- 15-sec Squat Pulses, 15-sec break
- 12 Lateral Jump Squats (6 reps/side), 30-sec break
- 10 Air Squats, 15-sec break
- 12 Lateral Walk Squats (6 reps on each side), 30-sec break
- 15-sec Duck Walk, 2-minute break
- Perform 4 to 5 rounds.
Day 29
- 15-sec Jumping Jacks, 15-sec interval
- 10 Overhead Squats, 30-sec interval
- 10 Kneel-Up Squats, 30-sec interval
- 10 Split Jump Squats, 30-sec interval
- 10 Criss Cross Squat Jacks, 2-minute rest.
- Aim for 4 to 5 rounds.
Day 30
- 10 Squat Jumps
- 12 Squats with Leg Circle (6 reps per side)
- 12 Cossack Squats (6 reps/leg)
- 15-sec Squat Pulses, 15-sec break
- 10 Squat Thrusts, 30-sec interval
- 10 Kneeling Squat Jump, 30-sec interval
- 10 Roll to Squat, 2-minute interval
- Repeat as many times as possible.
Frequently Asked Questions (FAQs)
Is Squat HIIT Good for Fat Loss?
Yes, squats can reduce body fat by 4 to 6 percent in 8 weeks, considering you follow a low-calorie meal plan and perform high-intensity squats regularly. (Source)
Who Can Follow This HIIT Squat Program?
This squat high-intensity program is for experienced people, not for beginners. It is good for people who want to improve stamina, strengthen their lower body, build power, and athleticism.
Can You Do Squats Daily?
It depends on the volume and intensity. If I talk about this program, it involves doing squats for 15-20 minutes only, which is not a lot. So, you can follow this daily squat HIIT routine. But you can take a day off when you feel your legs ain’t recovering.
