This week’s challenge involves doing 20 seconds of high(er) intensities in your exercise routine. Whether you’re doing a minute of cardio in between your weightlifting sets, a 20-minute walk around the neighborhood, or shoveling snow, I want you to try to push yourself for 20 seconds at a time.

We’re all at different fitness levels, so you can decide how often you do the 20 seconds of higher intensities. It could just be 2 or 3 times during your entire workout or you could push yourself for 20 seconds every one or two minutes. For example, if you’re on a walk, you could set the stopwatch on your phone for 20 seconds and either:

  • Jog, run, or sprint
  • Walk up hills or stairs
  • Walk around a track and when you get to the bleachers, walk or jog the stairs
  •  Or even just continue walking at the same pace but really “pumping” your arms

Or if you’re doing a minute of jumping jacks in between your weightlifting sets, for example, you could do the first 20 seconds at a normal pace, then do them at a rapid pace for 20 seconds, and then back to the normal pace for the last 20 seconds.

If you do this 20-second higher intensity challenge during 5 (or more) workouts, you’ll earn 500 points. Four workouts with 20-second higher intensity intervals = 400 points … 3 workouts = 300 points, and so on.

If you have any sort of condition that prevents you from doing this challenge, please let me know and I can either help you modify it, or come up with an alternate for you.

High intensity interval training (“HIIT”) has been shown to:

  1. Improve cardiovascular/heart health
  2. Lower blood pressure
  3. Improve fitness levels and endurance
  4. Lower cholesterol
  5. Improve insulin sensitivity
  6. Expend more calories
  7. Decrease body fat

Please let me know if you have quesitons or need help!



Prize Details

In addition to learning new healthy lifestyle skills, by completing this Weekly Challenge you’ll also receive 1,000 FITera points! Be sure to blog about this challenge and keep us updated on your progress. At the end of each week, please email us at with how you did on the challenge, as well as your FITera username.

Rules & Regulations

Keep us updated on how you’re doing with the weekly challenge by posting blogs on FITera with your progress, questions, or any tips, obstacles, or experiences you’d like to share. There is no minimum number of blogs required, but the more you post, the more support, encouragement, and accountability you’ll receive from others.

Just as you’ll receive support from others, please offer the same kind of feedback and encouragement to your peers. As you’ll soon discover, the more you give, the more you’ll receive.

ANNOUNCEMENT: Every Sunday we'll announce the details of the upcoming week's challenge. Each challenge goes from Monday to Sunday.

COMPLETING YOUR CHALLENGE: At the end of each week (Friday night, Saturday, or Sunday morning), please post a blog on how you did with your challenge for the week, such as what you learned, obstacles you overcame, and your plans for continuing this new healthy habit long-term.