Happy Holidays! We know that this time of the year can be very busy and you may have a lot on your plate to deal with. Our 21 Days of HIIT Challenge will help you stay on track with getting in some regular exercise this month. These workouts can be done at home or in the gym, and they pack a powerful cardio punch.
Check-in Daily on our Facebook page, Instagram or Facebook group and let us know how you are doing. Connect with other BWLW Sistas! Use the hashtag: #BWLWDec
What is HIIT? If you aren’t familiar with High Intensity Interval Training, check out this article before you get started.
Join Us Today! Download the Workout Calendar Today!
All you need is a jump rope and room to move. You’ll find videos of all of the moves below. If you are on our mailing list, on Monday, Nov 28th you will receive the calendar via email, so check your inbox.
- Work along with the calendar or make your own schedule and move the days around.
- Work at your own pace. If you need more rest, take it. If you need to modify an exercise or use a lower impact move, that’s fine.
Download the Workout Calendar Today!
You’ll do 2 -3 rounds a day of each combination of moves. Rest for 30 seconds to 90 seconds between rounds.
- Beginner rounds – 20 seconds of work per exercise, 30 seconds rest between exercises.
- Intermediate rounds – 30 seconds of work per exercise, 30 seconds rest between exercises.
- Advanced rounds – 40 – 60 seconds of work per exercise, 20 seconds rest between exercises.
Jump Ropes
Exercise Videos
High Knees
Mountain Climbers
Jumping Jacks
Squats
Lunges
Side Lunges
Sumo Squats
Wall Sit
Bicycle Crunches
Plank
V-Ups
Donkey Kicks
Butt Kicks
Push Ups
Sandy T says
What is the challenge start date
Ajima Jackson says
December 1st.
Regina says
I want in! Do I have to post a pic? I really don’t like taking them. Never have. But I believe I can handle the challenge. I am already on your Facebook family. Also, do I perform the exercises more than once a day? Thanks
Ajima Jackson says
Hi Regina, You don’t have to post a pic. We are asking you to check in on our FB page or Instagram daily. There will be a check-in post each day #BWLWDec. Do 2-3 rounds a day of each set of exercises.
Modify the moves or replace with easier moves as needed. Work at your own
pace!! Videos of the moves are available on our blog.
Beginner rounds – 20 seconds of work per exercise, 30 seconds rest between the moves
Intermediate rounds – 30 seconds of work per exercise, 30 seconds rest between the moves
Advanced rounds – 40 – 60 seconds of work per exercise, 20 seconds rest between the moves
Rest for 30 seconds to 90 seconds between rounds.
Ronni Lawrence says
I want to do the dec.challange….I’ve tryed to the challanges before but haven’t finished them..my confessions, I don’t want to be a quiter.
Karen Henderson says
I cannot print the calendar and I gave my email address
can you help?
I also checked my spam
Shakisha Davis says
I’m new and just saw the challenge. I’m inspired to start today. Better late than never!!