VA 30 Day Pledge Day 1: Quick HIIT Workout

Welcome to Day 1 of the VA’s 30-Day Pledge!

Whether you're just getting started or jumping back into a fitness routine, today's workout is short, scalable, and effective. We’re kicking things off with a Quick HIIT (High-Intensity Interval Training) session designed to get your heart rate up and your body moving.

You don’t need any fancy equipment to tackle this workout. All you need is a timer, a little space, and a willingness to show up and try hard things. 

Let’s go!

5 Minute Warm Up

Start with 3 - 4 dynamic stretches to get your body primed for movement. Dynamic warmups boost circulation, loosen up your joints, and help prevent injury.

Here are a few from the Team RWB Dynamic Warm-Up Series:

• World's Greatest Stretch

• Arm Circles

• High Knees Marching in Place

• Leg Swings (Front-to-Back or Side-to-Side)

Pick a few that feel good to you and get moving for 5 minutes. This helps get your body and mind ready to tackle the workout. 

10 Minute AMRAP

Set a timer for 10 minutes and repeat the following sequence for as many rounds as possible (AMRAP):

• 1 Burpee

• 2 Air Squats

• 3 Push-ups

• 4 Mountain Climbers

Don’t worry about speed. Focus on form and consistency. Move with purpose, rest when needed, and modify if necessary (see variations below).

1 Mile Run or Walk

After your 10-minute AMRAP, it’s time to take it outside (or hit the treadmill) for a 1 mile run or walk. This helps flush out your muscles, lower your heart rate gradually, and gives you that satisfying post-workout feeling.

Exercise Variations

Always modify movements to match your ability level or what your body needs. Here are some modifications to the workout listed above.

Burpees: Up-Downs, Step into Plank and Stand Up, Elevated Burpees

Air Squats:  Sit to Stand, Box Squats

Push-Ups:  Knee Push-Ups, Elevated Push-Ups, Wall Push-Ups

Mountain Climbers:  Standing or seated elbow-to-knee, Elevated Mountain Climbers

Run: Walk, Ruck, Bike, or Roll

Cooldown: Don’t Skip It

Take another 5 minutes to stretch and breathe. Focus on your hips, shoulders, and chest. 

Do not skip this step! Recovery is just as important as the workout.

Final Tip

Consistency beats intensity. If you’re showing up and doing what you can each day, you’re winning. Modify as needed, but don’t quit. You’ve got 29 more days of growth ahead—let’s go!

Want to connect with others taking the 30-Day Pledge? Head over to the Team RWB App and find your local Chapter or join a virtual workout.

Earn Your Challenge Badge and Chance to Win a Fitbit

Join the VA 30 Day Pledge Challenge in the Team RWB Member App and check in to today’s workout. Check in every day for your chance to win 1 of 50 Fitbits and earn your challenge badge.