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Full Body High Intensity – 30-day bodyweight HIIT program by Living.Fit

Living.Fit - Full Body High Intensity Program

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$19.99 $49.99
$19.99
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GoalStrength Gain
LevelIntermediate to Advanced
Schedule30 Days, 40-60 Minutes Per Day, 6 Days a Week
EquipmentNone! Make Harder With Weight Vest

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Expert Written

Available on App

  • Progressive overload and SAID: deliver targeted strength gains and improved movement quality for legs, core, and back.
  • 30-day plan, 40–60 min daily: build strength while targeting legs, core, and back with progressive bodyweight HIIT.
  • Bodyweight focus with optional gear: expand intensity using a slam ball or resistance band to train legs, core, and back.
  • Time or rep tracking flexibility: ensure progress by logging seconds or repetitions within sets to improve consistency.
  • Calorie burn guidance: provide 50–120 calories per 10 minutes based on intensity and conditioning to support fat loss.
  • Full Access Membership inclusion: provide 50+ 30-day plans and a Workout Generator to set up 20–30 minute sessions.
Description

The Daily Bodyweight HIIT Program is designed to provide mental and physical stimulation and engagement. It incorporates the Living.Fit principles of progressive overload and Specific Adaptations to Imposed Demands (SAID). Progressive overload involves gradually increasing the demands on your muscles to stimulate improvements in intensity, strength, and movement quality over time. The SAID principle states that your body adapts specifically to the demands placed upon it during training. This program aims to help you melt fat and increase both physical strength and the confidence that comes with it.

This advanced program is suitable for all ages and genders, though it is recommended for completion after a foundational plan like "10 Minutes to Transform." The program primarily utilizes bodyweight exercises, with the option to incorporate a slam ball or resistance band for added challenge.

The Daily Bodyweight HIIT Program spans 30 days, with daily workouts lasting between 40 to 60 minutes. For optimal results, repeating the program once or twice is recommended, and it can be extended indefinitely. The primary goal of this program is strength gain. Depending on your lean body mass, intensity, and conditioning, you can expect to burn 50 to 120 calories per 10 minutes.

The program is delivered conveniently through a browser, iOS, and Android app, allowing you to follow along with videos on your computer or mobile device. Upon purchase, you gain access to the program within one of the Living.Fit apps or through your web browser.

For those seeking shorter workouts, the Workout Generator within the Full Access Plan offers a customizable solution, allowing you to create workouts of any desired length, including 20-30 minute sessions. The Workout Generator enables users to select workout type, available equipment, duration, and specific goals like fat burning, muscle building, or strength gain.

Within some sets of the Daily Bodyweight HIIT Program, you have the flexibility to record either the time spent performing a movement or the number of repetitions completed. For instance, if the plan specifies "Do 20 seconds of a certain movement," you can choose to log either the time or the reps for your personal tracking.

This program is also included as part of the Full Access Membership. The Full Access Membership provides access to over 50 thirty-day workout plans, a workout generator, nutrition guidance, and movement libraries.

Frequently Asked Questions
What is the Daily Bodyweight HIIT Program?

The Daily Bodyweight HIIT Program is designed to provide mental and physical stimulation and engagement, using Living.Fit principles of progressive overload and Specific Adaptations to Imposed Demands to help melt fat and increase strength and confidence.

Who is this program designed for?

This is an advanced program suitable for all ages and genders, recommended for completion after a plan like "10 Minutes to Transform."

What equipment is needed for the program?

Only bodyweight is required, though a slam ball or resistance band can be added as a bonus.

How long is the program and how often should it be done?

The program is 30 days long with workouts lasting 40-60 minutes per day, and it can be extended indefinitely and repeated for maximized results.

What are the main goals and benefits of this program?

The primary goal is strength gain, with an estimated calorie burn of 50 to 120 calories per 10 minutes, depending on lean body mass, intensity, and conditioning.

Program Details
Goal
Strength Gain
Level
Intermediate to Advanced
Schedule
30 Days, 40-60 Minutes Per Day, 6 Days a Week
Equipment
None! Make Harder With Weight Vest

Movements include

  • Inch Worms
  • Burpees
  • Crab Walks
  • Sit Throughs
  • Squat Jumps
  • Straight Arm Rotators
  • Backbends
  • Line Rotations
  • Elbow Touch Planks
  • Pushups
  • and more

What you get

  • Follow-along workouts with video, audio coaching and a timer
  • A movement library for every exercise in the plan, with video, audio and written instructions
  • Use it in your browser or the Living.Fit iOS and Android apps
  • One-time purchase, no recurring charges. Repeat the plan as often as you like.
How Our Programs Work

Built on progressive overload. Volume and intensity increase a little each week, so you keep making progress without doing too much too soon.

Follow it your way. Play a workout straight through in automatic mode, move at your own pace and tap Next when you're ready, or use list view to work from a simple list of movements.

Log your workouts. Record reps and weight after each movement or at the end, then check your logs next time to beat them.

Coaching when you need it. Turn coaching audio, movement names and countdowns on or off, play your own music, and open the movement library mid-workout for tips on any exercise.

Train anywhere. Use a computer, phone or tablet, or the iOS and Android apps. Save workouts for offline use if your connection is spotty.

Workout screen in the Living.Fit app with video, set count and timer Movement library in the Living.Fit app with video and written instructions
Access & App

After you buy, we email your access details. Check your spam folder if you don't see them, and mark our emails as "Not spam."

FAQS

Refund Policy

If you try any of our workout plans and do not like them, you can request a full refund within 3 days of purchase.

How Do I Follow Your Programs

You can follow on desktop, mobile device

Is This Just for Home Workouts?

Because our programs can be accessed on any device, you can do these workouts at home, at the gym or anywhere

Travel

Our app contains programs with bodyweight, bands or heavy equipment, this means no matter what you have available to you, we have a plan for you.

  • Learning new moves has kept the workouts interesting. It's functional and enhances flexibility.
  • It's challenging but I can do it. Buy the class, do the work, get strong.
  • I already see improvements in my strength and technique. The demonstrations are easy to follow.
  • 5 stars: 207 (89%)
  • 4 stars: 24 (10%)
  • 3 stars: 0 (0%)
  • 2 stars: 0 (0%)
  • 1 star: 1 (0%)
This product has no reviews of its own. The merchant grouped it with related products, so the reviews shown are from across that group.
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casey lutz (United States)
Band shred

So far so good,easy to follow with how to videos makes it no guessing and nice flow

D
Dan Jordy (United States)
Good plan

Takes some time to understand all the workouts, but a good plan

Thanks for your review! Tag us on social media as @living.fit, we love to share! We also just started our new kettlebell collection on our site here: https://www.living.fit/collections/kettlebells you can checkout for when you need kettlebells for your workouts.

D
Don Clayton (United States)

Living.Fit - Band Shred Program

D
Dan Jordy (United States)
Good program

Comprehensive program!

Thanks for your purchase and for sharing! Tag us on social media as @living.fit, we love to reshare!

M
Massimo Bonasso (United States)
Battle rope origins program

Great challenging program to put in the mix

Thanks for reviewing! Tag us on social media as @living.fit we love to reshare!

K
Kevin Holland (United States)

Living.Fit - Bodyweight Burnout Program

Thanks for reviewing! Tag us on social media as @living.fit we love to reshare!

j
jack reynolds (United States)

Living.Fit - Band Shred Program

We appreciate the review! Hope you enjoyed the program

J
Jean (United States)
Nutrition Transformation Program Ebook & Videos (Days 1-90)

Great Tips and Advice in this Ebook and Videos. This was really helpful in terms of improving my overall performance in and out the gym. I highly recommend!

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

D
Dave Wayne
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Waylon Myer (United States)
Get the swing right and the rest will follow...

This program is great for anyone interested in understanding the KB hinge and how to do it correctly! The Kettle Bell is a dynamic tool to incorporate into your daily routine, but you need to know how use it correctly. This course will set you on the right path.

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

M
Massimo Bonasso (United States)

Great program

M
Matěj Kovář (Czechia)

Flow Strong Program

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share! We would love to know how this program can earn 5 stars in your opinion!

d
davide cazzola (United States)
Great!!!

Fantastic

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

J
James Garner (United States)
A lot of fun

I bought this program because I needed a fresh routine to mix up the gym monotony. So far, it hasn’t disappointed. Learning new moves has kept the workouts interesting. I also like that it’s functional and enhances flexibility. The warmups/primers and the decompression are nice touches as well.

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

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#11164 Bateman (United States)
Easy to follow

This course demonstrates the movements and is easy to follow. It is great for beginners who are new to battle ropes.

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

C
Carolyn Zebrowski (United States)
Love

I am really enjoying this program. [I am using a 15lb kettlebell.] It’s challenging but I can do it, I’m not hating my life during the work, and I’m sore but not crippled! I did CrossFit/HIIT style training for several years ‘BC’ but during Covid my cross training class was cancelled and I had a baby so I am trying to get back into it! I love that this is waking up my muscles and highly recommend. Buy the kettlebell, buy the class, do the work, get strong.

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

S
Sean Morin
Origins II

I've enjoyed this program a lot! I've owned origins 1 and 2 and both have been great to follow. Some days I have to cut the volume down due to work and it still feels like I get in a good workout.

Thanks for sharing! Tag us on social media as @living.fit or #livingfitworkouts ! We love to share!

C
CLAUDIA PALACIO (Colombia)
SUPER PROGRAMA

Realicé todos los entrenamientos del este programa y ha sido fabuloso. Realmente veo los cambios en mi cuerpo! lo recomiendo

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

C
Christin Vernick (United States)
Great program

I'm on week 3 of this program and am loving it. The structure is easy to follow, the exercises are good variety, and the volume works for me. It's easy to swap certain things in and out if you need to, for example overhead squats aren't great for me as I'm nursing a shoulder injury so I've been doing front rack squats. I like how things are set up in almost like mini circuits and there is conditioning built in. Plus it doesn't require tons of weight changes within a single workout which means I can take a couple kettlebells outside and work in the beautiful weather. Makes it very accessible! Overall, loving it!

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

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Drew Spears (United States)
Simple, Challenging, Effective.

Straightforward program. Love the conditioning aspect, love the challenging moves, love how comprehensive the training week is as well. The pump is real with this training too! Phenomenal GPP kettle bell programming, love having the focus and structure of this program for my KB training. Highly recommend. 3rd week in, and I'm definitely stronger and moving better.

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

M
Margaret Stepp (United States)
Kettle bell Origins

I have done the work out for 2 days and really love it. I have been out of my gym for the past 7 months due to a family issue and have just recently resumed work outs. I wanted to “start over” in my home gym with a structured program of resisted exercises. This program is perfect for me right now. I have started out with low weight kettlebells but I feel confident that I will be able to increase the weight quickly. The program instructions are detailed and easily followed. The timer is very helpful as I listen anxiously for the beep! Thank you for sharing your expertise and a workout that is effective and achievable. I have ordered kettlebells and this program and will definitely order other programs once I complete this one.

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

I
Ivan Hrusovsky (Slovakia)
Superb training program

If you're new to dumbells, or you're a dumbell expert, you should definatelly get this program. It helped me a lot.

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

K
Ken Stimson (United States)
Great workouts!

Finished first week. Love the workouts. Probably should have started at beginner level though. Lol Tried changing it, but it will not let me

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share! You can always email us at info@living.fit with any questions about the workouts or settings. Thanks!

E
Elvin Kubicki (United States)
great workouts!

The workouts are very good. I'm very impressed to say the least! Simple workouts with dumbbells have never given me such a thorough workout until I came across this one!

Thanks for your purchase and your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

E
Elvin Kubicki (United States)
Excellent workouts!

My normal workout routine and space has been disrupted. Moving to a new house has turned everything upside down. Rather than disrupt working out, I decided to give band workouts a try. I am very happy! This past 3 months has been hectic. I'm glad I can maintain sanity by still working out!

Thanks for your purchase and your review! Tag us on social as @living.fit or #livingfitworkout ! We love to share!

D
Dan Jordy
Anywhere athlete

Really liked this plan, easy to follow with reps/sets listed. Does need some extras like Bands/pullup bar/cardio(jump rope), but the plan is well laid out. Plan is only really 1 week, repeated 4 times, but progression is explained

Thanks for your purchase and your review! Tag us on social media as #kettlebell #kettlebell, #kettlebellworkout or #kettlebellkings, we love to repost!

J
Jay Perkins (United States)
Love this program

Great, basic muscle building program

Thanks for your review! Tag us on social media as @living.fit or #livingfitworkouts, we love to share!

T
Tim Niemeyer
Feeling It…

Starting my second week, I’m definitely feeling it! I appreciate the intensity and sequencing of exercises (6 out of 7 days, upper/lower splits, built in conditioning days). I’m looking forward to seeing the results through completion…

Thanks for your purchase and your review! Tag us on social media as #kettlebell #kettlebell, #kettlebellworkout or #kettlebellkings, we love to repost!