7-Day Company Fitness Challenge - Free Program

7-Day Employee Fitness Challenge - Free Program

7-Day Jump Start - Employee Fitness Challenge

With the rise of work from home and hybrid schedules, the challenge of maintaining strong team bonds is more apparent than ever. Starting a fitness challenge in the workplace isn't just about getting more exercise; it's a strategic move towards improving both physical well-being and team dynamics. Create a culture that champions health and collaboration in tandem. This challenge is designed not just to promote a healthier lifestyle and requires no equipment so everyone can join from home or in your workplace together.

What is the Challenge?

The 7-Day Jump Start is a day by day program with workout videos that can be done at home or in a workplace together. No equipment is required but a yoga mat is recommended. There are 7 workouts total that are completed 7 days in a row. With this challenge, your team will get amped up and ready for more!

Jump to the Workouts:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

How to Follow the Challenge

Get started by following the day by day schedule below. The follow along classes have no music so you can play whatever motivates you! Work out together or separately at home on the same day and text each other when you're done with a workout.

No Equipment Required!

Format of the Challenge

Let’s talk about the game changing format: High-Intensity Interval Training (HIIT). It's a workout regimen that demands minimal time commitment, requires little to no equipment, and delivers maximum results. HIIT is not just a fitness trend; it's a revolution, and it's tailor-made for the workplace.

Every workout in this challenge follows a HIIT format which includes a short burst of exercise followed by an interval of rest. The workout format is easy to follow and predictable so anyone can follow them. There's also a lot variety so you won't get bored! It's the perfect solution for coworkers seeking an efficient and effective way to get fit together.

Why Do the Challenge?

Study after study keeps showing the benefits of HIIT workouts. If your team sticks to a routine long term, you'll gradually start seeing improvements in your health.  Even short 5-10 minute workouts a few times a week can pay off. Learn more about the benefits of HIIT.



Get your group ready for the challenge. Decide which day you are going to start. Get some cobwebs out by practicing squats, lunges and planks. Make sure your form is good and you feel no pain when completing the movements. These are the foundation for the movements in the workouts.

Before you get started, complete a warm-up of your choice and a cool down after each workout.

Day 1 - Full Body Strength & Cardio


Workout Details:

Duration: 27 min

This workout has six circuits. You'll start with a cardio circuit then a strength circuit and alternate throughout the workout. No equipment required but you can add weights to Pulsing Squat, Marching Glute Bridge, Glute Bridge with Hold and Lunge with Twist for added difficulty.


Half Burpee

Pulsing Squat
Marching Glute Bridge
Glute Bridge with Hold

Ice Skater

Lunge with Twist
Full Plank with Arm Circle

Highland Jack

Lateral Bear Crawl
Flutter Kick with Arm Circles
Push-up Hold


Push-up Hold: change to plank for beginners. Can also be done on knees.

Half Burpee: Step back each foot into plank position and step back forward to standing.

Ice Skater: Change to Jog in Place or Sprint in Place. 

Day 2 - Full Body Strength & Endurance

Workout Details:

This tabata workout will test your endurance and strength. There are five movements and each movement is repeated 8 times in a row with a 20 second/ 10 second tabata timer.

No equipment required but you can add weights to Russian Twist, Lunge, In and Out Jump Squat and Glute Bridge for added difficulty. 


Negative Push-up
Russian Twist
In and Out Jump Squat
Glute Bridge


Negative Push-up: Replace with Push-up on Knees.
In and Out Jump Squat: Can be swapped for Jumping Jack or Jog in Place.

Day 3 - Full Body Strength & Stabilization

Workout Details:

Duration: 27 min

This two circuit workout will challenge your balance and strengthen the stabilizer muscles in your core. The booty burn the next day is an added bonus!

No equipment needed but you can add a dumbbell to the Sumo Slide or Lunge to Knee Get-up for added challenge.

Standing Leg Circle
Push-up with Walk
Rolling Plank
Single Leg Walkout
Single Leg Glute Bridge
Sumo Slide
Star Jump
Lunge to Knee Get-up


Push-up with Walk: Can be done on knees or swap to Asymmetrical Push-up on Knees 

Star Jump: Replace with Vertical Jump or Jumping Jack

Single Leg Glute Bridge: Donkey Kick Back 

Day 4 - Obliques & Abs

Workout Details:

Duration: 10 min
Hit the obliques and upper and lower abs with this quick workout. It'll all about quality over quantity for this one - focus on form and the burn will follow!


Hip Rotation Push-up Position, Russian Twist, Sprinter Crunch, Slow Bicycle, Windshield Wiper, Ankle Tap


Windshield Wiper: Leg Raise with Slow Drop


Day 5 - Full Body

Workout Details:

Duration: 24 min
Get your heart rate up (and keep it there) with this intermediate full body workout. With this combination of cardio and strength movements, you're bound to get a good burn!


Half Burpee
Walking Lunge
Lateral Ab Hop
Pulsing Squat
Reverse Lunge with Kick Back


Try Rolling Plank if Lateral Ab Hop feels unsteady.
Half Burpee: Try mountain climber or frog jump. You can also step back and up on the half burpee.
Plank-up: Can be performed on knees.

Day 6 - Full Body

Workout Details:

Duration: 24 min
This workout begins with Squat Jack which will warm you up for the movements that follow. The rest of the workout has a little of everything - core, cardio, and strength! 

Equipment: Chair, bench or anything at comfortable seating height.  The lower this surface is, the harder the movement will be! 


Squat Jack
Single Leg Squat to Seated
Side to Side Hop (Hands on Floor)
Slow Bicycle
In and Out
Asymmetrical Push-up on Knees


Squat Jack: Vertical Jump
Single Leg Squat to Seated: Squat to Seated or Squat without a chair. 

Day 7 - Full Body Pyramid

Workout Details:

Duration: 29 min

This workout uses a unique pyramid timer.  As the intervals get shorter, the movements get more intense.  Pace your self in the beginning and reserve your energy to max out in the last cycle! 

No equipment needed.


Full Plank to Squat, Walkout with Toe Tap, Rotating Lunge with Squat, Frog Jump, Push-up with Cross Toe Touch, Bear Crawl Switchback, Mountain Climber, Hip Rotation Push-up Position, Jump Squat


Full Plank to Squat: Replace with Squat
Rotating Lunge: Replace with Lunge 
Push-up with Cross Toe Touch: Replace with Push-up on Knees
Hip Rotation Push-up Position: Replace with Plank with Leg Raise
Jump Squat: Replace with Jumping Jack

You're Finished!

Congratulations! You've finished the 7-Day challenge! Take a team photo and tell us how you liked it! 

Ready for more? Group HIIT has day by day programs for all levels. With a variety of strength, HIIT, low impact, yoga and mobility, we have you covered.

Learn more about HIIT programs.

 Benefits of HIIT

  • Cancer Prevention: 
    Some studies suggest that regular HIIT may contribute to a reduced risk of certain types of cancers.
  • Telomere Lengthening: 
    HIIT has been associated with increased telomere length, which is linked to longevity and cellular aging. 
  • Anti-Aging Effects: 
    HIIT has shown potential in reversing certain signs of aging, both at the cellular and physiological levels. That's right, HIIT might just be a fountain of youth!
  • Improved Cardiovascular Health: 
    HIIT has been proven to enhance cardiovascular health by improving heart function and reducing the risk of cardiovascular diseases.
  • Metabolic Benefits: 
    HIIT can improve metabolic health by increasing insulin sensitivity and assisting in better blood sugar regulation.
  • Weight Management: 
    HIIT is effective in burning calories and promoting fat loss, making it a valuable component of weight management programs.
  • Enhanced Fitness Levels: 
    HIIT leads to significant improvements in aerobic and anaerobic fitness, surpassing traditional moderate-intensity continuous training in some cases.
  • Time Efficiency: 
    HIIT offers time-efficient workouts, allowing individuals to achieve comparable or even superior fitness results in shorter durations.
  • Elevated Human Growth Hormone (HGH): 
    Short bursts of intense exercise, characteristic of HIIT, have been associated with increased production of human growth hormone, which plays a role in muscle growth and fat metabolism.
  • Blood Sugar Regulation: 
    HIIT has shown to be effective in managing blood sugar levels, making it beneficial for individuals with or at risk of diabetes.
  • Increased Fat Oxidation: 
    HIIT enhances the body's ability to oxidize fat, making it a favorable approach for those aiming to reduce body fat.
  • Improved Oxygen Consumption:
    HIIT improves the body's oxygen consumption capacity, leading to better endurance and performance.
  • Post-Exercise Caloric Burn:
    The "afterburn" effect of HIIT results in continued calorie burning even after the workout has concluded, known as excess post-exercise oxygen consumption (EPOC).
  • Mood Enhancement and Stress Reduction:
    HIIT has been associated with improved mood, reduced stress levels, and better overall mental well-being.
  • Flexibility in Implementation:
    HIIT can be adapted to various fitness levels and easily incorporated into different exercise routines.

Drawing from the renowned HIIT philosophy, our 7-Day Jump Start Employee Fitness Challenge ensures that everyone can participate, regardless of fitness levels or time constraints.