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HIITBURN.com

DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as medical advice and this is not a prescribed diet. This information is not pre-scribing nutritional interventions to treat diseases or their symptoms. The information provided in this guide is based upon our own experiences as well as our own interpretations of the current research that is avail-able for strategies to help build healthy eating habits. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are ap-propriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

WELCOME!

Hey!

Welcome to the HIITBURN 10-day Challenge. We can’t wait to give you 6 days worth of some of our most powerful bodyweight workouts over the next 10 days! They’re going to be great for helping you get on track while also seeing incredible results!

We are so excited that you’ve decided to join us and we are confident this challenge, and community, will make a positive impact on your life.

This community is supportive and active and will be a perfect addition to your routine. Be sure to utilize that Facebook group for support and guidance!

Post about your workouts, meals and progress in the Facebook group, as well as on Instagram, so we can support you along the way.

This will also give you a chance to be featured and to win LIFETIME access to our HIITBURN APP! (see instruc-tions below to win)

Cheers to a new, happy, and healthy life!

Dennis and Kelsey Heenan, MCTT, CPTCreators of HIITBURN

P.S. Don’t forget about our other sites...

www.HIITBURN.com - Blog posts, videos, motivation, free gifts, free content, and more.

WIN LIFETIME FREE ACCESS TO OUR APP

How To WIN The 10-Day Challenge!At the end of the challenge, we will be choosing ONE lucky winner that will get LIFETIME Access to the HIIT-BURN App ($299 value)! Our HIITBURN App offers full workout programs, as well as 5 new HIIT workouts per week, to ensure you always have great workouts at your finger tips!AND...

Here’s how YOU can win:

1) Follow us on Instagram - @hiitburn

2) Each day during the challenge, post something on Instagram about your workout, how the challenge is going, something you are learning, how amazing the support group is, etc.

Make sure you are using both the hashtags: #10DayHiitBurnChallenge and #Day1 (or whichever day you are on).*Note: If your Instagram account is private, we will not be able to see those hashtags. If your account is set to private and you want to still enter to win, then post to your Instagram and ALSO post the same hashtag and any text in the private Facebook group so that we can see that!If you do not have an Instagram account at all, we would encourage you to sign up! If you perfer not to, you can still post these hashtags in the Facebook group to enter to win! Just be sure to stay engaged with others throughout!

The more info you give in your posts, the better. Remember, this is more than just a workout challenge. It’s about building POSITIVE habits, transforming your body and mind, and getting into a healthy routine!

The best way to do that is with accountability - and Instagram is the easiest place for us to hold you account-able as you go through the challenge.

3) Join the Private Facebook Group - Click here to request access!

This is where you can easily connect with the other challengers, ask questions, motivate others, and more.

THAT’S IT!

That’s how easy it is to win LIFETIME Access to the HIITBURN App!

At the end, we will choose one lucky winner who followed the instructions above :)!

TIPS BEFORE STARTING

STRUCTURE OF WORKOUTS:In this 10-day Challenge, we give you 6 total workouts. The goal is to spread these workouts out fairly evenly over those 10 days. You will be averaging 3 workouts per 5 days.

Below are some guidelines that you should read through before jumping into the program. These will help to maximize results!

Always start with a warm up:Your warm up should consist of dynamic stretching, foam roll, and warm up sets. For example, start by doing some body-weight squats, lunges, and push-ups before starting. Always be sure your body is fully ready to go before starting.

Always have perfect form:It is much better to have perfect form doing less repetitions than have bad form performing lots of repetitions. Form is very important, so keep focused on it throughout the workouts.

Finish with a cool down period:Once you have finished your workout, always perform a cool down with some stretching and foam rolling. This will help eliminate soreness and prepare you for the next day.

Drink lots of water:Be sure to keep yourself hydrated as these workouts will take a lot out of you.

Get good rest:Sleep and recovery time will be huge on this program. Try sleeping at least 7-8 hours per night to allow your body time for recovery and growth.

Your biggest goal on this program should be to IMPROVE. If you are improving each workout, your results will continue to get better and better.

HIITBURN 10-DAY CHALLENGE | BODYWEIGHT WORKOUT #1

CIRCUIT #1

6 ROUNDS / 30-seconds of work followed by 15-seconds of rest for each movement. (9 minutes)

SQUAT JUMPS*MODIFICATION: AIR SQUATS

T-PUSH UPS*MODIFICATION: INCLINE T-PUSH UPS

CIRCUIT #2

6 ROUNDS / 30-seconds of work followed by 15-seconds of rest for each movement. (9 minutes)

OUTSIDE MOUNTAIN CLIMBERS

PLANK JACKS*MODIFICATION: PLANK HOLD

REST for 2-minutes before moving onto Circuit #2.

HIITBURN 10-DAY CHALLENGE | BODYWEIGHT WORKOUT #2

CIRCUIT #1

5 ROUNDS / 40-seconds of work followed by 20-seconds of rest for each movement. (20-minutes)

GLUTE RAISES

AIR SQUATS

NO PUSH UP BURPEE

DOLPHIN PLAKS*MODIFICATION: PLANK HOLD

burpees

HIITBURN 10-DAY CHALLENGE | BODYWEIGHT WORKOUT #3

CIRCUIT #1

5 ROUNDS / 30-seconds of work followed by 30-seconds of rest for each movement. (20-minutes)

SIDE PLANK DIPS (Left Side)*MODIFICATION: SIDE PLANK HOLD

SIDE PLANK DIPS (Right Side)*MODIFICATION: SIDE PLANK HOLD

ALTERNATING SIDE LUNGES

REVERSE ALTERNATING LUNGES*MODIFICATION: STEP UPS

HIITBURN 10-DAY CHALLENGE | BODYWEIGHT WORKOUT #4

CIRCUIT #14 ROUNDS / 30-seconds of work followed by 30-seconds of rest for each movement. (16-minutes).

SQUAT TO SQUAT JUMPS

HANDWALK PUSH UPS*MODIFICATION: INCLINE HANDWALK PUSH UPS

REST for 2-minutes before moving onto Circuit #2.

CIRCUIT #2

6 ROUNDS of PUNISHER SQUATS / 20-seconds of Air Squats followed by 10-second Squat Hold. No rest between rounds. (3-min-utes)

PUNISHER SQUATS

SQUAT JACKS

MOUNTAIN CLIMBER + PUSH UPS*MODIFICATION: MOUTAIN CLIMBERS

HIITBURN 10-DAY CHALLENGE | BODYWEIGHT WORKOUT #5

CIRCUIT #1

6 ROUNDS / 30-seconds of work followed by 15-seconds of rest for each movement. (18-minutes)

IN-N-OUTS*MODIFICATION: MODIFIED IN-N-OUTS

MOUNTAIN CLIMBERS

SQUAT PULSARS

BURPEES*MODIFICATION: STEP BACK BURPEES WITH JUMP

burpees

HIITBURN 10-DAY CHALLENGE | BODYWEIGHT WORKOUT #6

CIRCUIT #1

5 ROUNDS / 40-seconds of work followed by 20-seconds of rest for each movement. (20-minutes)

SIT THROUGHS*MODIFICATION: MOUNTAIN CLIMBERS

SINGLE-LEG GLUTE RAISE (Right Leg)

DIPS WITH EXTENDED LEGS *MODIFICATION: DIPS WITH KNEES BENTCAN USE CHAIR, STEP OR COUCH IF NEEDED

SINGLE-LEG GLUTE RAISE (Left Leg)