September Sweatfest Workout Calendar

Happy September! Here’s our September Sweatfest workout calendar. It includes an effective mix of total body training, upper/lower splits, HIIT, steady state and rest. I hope you enjoy it and see some awesome results ๐Ÿ™‚

september sweatfest workout calendar


Hop to it workout

Lean Mean Leg Workout + 15 min HIIT (30 seconds on, 30 off x 15 rounds)

Band Aid Arm Burner

HIIT 25: Alternate 1 minute HARD and 1 minute easy

Strength/Tabata combo

Resistance band loop leg workout; 15 min hills: increase the incline every 30 seconds until you can’t take it any more. Hold it here for 1 minute before decreasing the resistance and repeating

All arms workout; HIIT 25: 30 seconds hard, 30 seconds easy x 25 rounds

HIIT 30: .5 mile hard, .5 mile easy. Alternate until you hit 30 minutes

Arm workout

Booty blast

Kick your asana workout

15 minute circuit; HIIT 20: 45 seconds HARD, 15 seconds easy x 20 rounds

Blast and burn circuit

Sun’s out, guns out arm burner

Fit Tuesday workout

Here is your September Squat Challenge!

This is meant to be performed on non-consecutive days. Please be mindful of any knee/hip/joint considerations and as always, check with a doc before making any fitness changes. Each time you complete the squat challenge, tag me on Instagram (@fitnessista #squatchallenge) or leave a comment below! Excited to join in this one with you… Extra strength, power, and booty perkiness are always welcome. ๐Ÿ˜‰

**********The first number in each row corresponds to the date you’ll complete the following moves. For example on September 1st, you’ll do 3 sets of 20 air squats. September 3, you’ll do 3 sets of 15 plie squats, and so on.  

squat challenge

Squat variations:

Air squats: your classic bodyweight squat. Keeps at least hip distance apart, chest lifted, core tight, and sit your hips down and back. like you’re trying to tap a chair behind you. Go as low as your flexibility allows, aiming to get your thighs parallel to the ground with your squat.

Plie squats: feet are wide (at least shoulder width apart). Squat so your knees go towards your toes, but not PAST them. If this happens, you need a wider stance. Keep your chest lifted and try to get your thighs parallel to the ground.

Wall squat: stand with your back against a wall and walk your feet out in front of you. Slide your hips down so it looks like you’re sitting in an invisible chair, with your legs at a 90 degree angle (and knees stacked directly above your ankles). Hold it here and for extra fun, hold a flat weight on your chest.

Squat jumps: Start in a low squat and spring up to jump, reaching both arms towards the ceiling. Land softly with knees slightly bent.

Heavy weighted squats: hold a pair of heavy dumbbells and be sure to keep your chest lifted.

Single leg squats: place one foot in front of you, either resting on a stability ball or balancing above the ground and perform your squat with one leg. If this is too much, use a stability ball and try a baby squats to build your strength before attempting to go all the way down.

Goblet squats: hold a kettlebell or dumbbell at your chest with the weight perpendicular to the floor.

Plie squat jumps: same as a squat jump, but starting in a wide plie squat position. 

Barbell squats: with a barbell on your back (behind your neck on the meaty part). Keep your chest lifted. 

Split squats: place one let on a bench about 3 feet behind you (depending on your leg length). Sink down and watch your front knee to make sure it doesn’t extend past your front toes.

Are you joining in the fun?! Pin this page, or bookmark it so you have it in a safe spot!

Leave a comment below each time you complete a squat challenge or September Sweatfest workout ๐Ÿ™‚ 

Ready… set.. go!


  1. Lydia on September 7, 2014 at 8:27 pm

    Did today’s squat challenge. Whew!! Grow, Booty, grow! ๐Ÿ™‚

  2. […] Follow theย squat challenge and fitness calendar!ย — DONE! I always need fitness inspiration! I’m a cardio queen, but I know I need some […]

  3. Kara H. on September 8, 2014 at 7:54 pm

    I’m a little behind but just did the 1 minute wall squat (in my PJs) to end my day.

  4. Weekly Workout Recap | BURN BRIGHT on September 9, 2014 at 1:47 am

    […] Walking: 3.48 miles, 1:26:29 min. Running: 2.7 miles, 30 min. Upper body strength training: 20 min. Fitnessista’s #squatchallenge: Air squats; 3 sets of […]

  5. Carly on September 9, 2014 at 10:58 am

    I can’t believe it..I forgot to do my squats last night! I just informed my squat partner (boyfriend) that we will be doubling up tonight to make up for it + we were a day behind anyway. We’ll be doing day’s 7 and 9 tonight!

  6. Maria on September 9, 2014 at 11:06 am

    I am loving this challenge!

  7. Morgan on September 9, 2014 at 1:44 pm

    3 sets of heavy weighted 10s done!

  8. Rachel on September 9, 2014 at 7:42 pm

    Borrowed my boyfriend’s weight vest for the weighted squats, and did the strength/tabata combo! It was glorious (and very sweaty)

  9. Lindsey on September 9, 2014 at 8:29 pm

    I had to double up yesterday! Whew I love/hate squats ๐Ÿ™‚

  10. Sarah on September 9, 2014 at 10:07 pm

    I didn’t have access to weights today so I just did the squat jumps again ๐Ÿ™‚

  11. Krystal on September 10, 2014 at 2:13 pm

    Not sure when I checked in last. I have done everything up to day 11. ๐Ÿ™‚ <3

  12. Abby on September 10, 2014 at 4:42 pm

    Ready to get my squat on today!

    • Fitnessista on September 10, 2014 at 6:25 pm


  13. Charlsie N on September 11, 2014 at 9:26 am

    I don’t have a band loop. Is there another exercise I can do instead?

  14. Amanda on September 12, 2014 at 9:06 am

    Quick question: is there a benefit to do 30 seconds intervals instead of minute long intervals for the HIIT? I don’t necessarily find one more or less challenging cardiovascular wise, but it’s just a lot easier to do minute intervals on the treadmill. I just want to make sure that I’m not totally changing the point of the exercise!


    • Fitnessista on September 13, 2014 at 12:50 am

      it’s foot to switch up the time ratios. for shorter intervals on the treadmill, i start to decrease and increase the speed about 5 seconds before the interval officially starts. you can use any ratio you like, though!

  15. Maria on September 12, 2014 at 11:09 am

    The one leg squats from yesterday my thighs this morning!!

    • Fitnessista on September 13, 2014 at 12:47 am

      BOOM ๐Ÿ™‚

  16. Abby on September 15, 2014 at 9:32 pm

    Got in three sets of 60 bodyweight squats today!

    • Abby on September 16, 2014 at 8:08 pm

      Oh, and the goblet squats with a kettlebell to shoulder press!

  17. Krystal on September 16, 2014 at 10:18 pm

    Squat combo & goblet squats within the last few days! Ready for some bootcamp and air squats tomorrow.

  18. Cassie on September 17, 2014 at 12:54 pm

    Way behind, but did Squat challenge day 5 and the Lean, Mean Legs + Arm Burner from my hotel gym yesterday! ๐Ÿ˜€ Love the calendar, Gina!

  19. Workouts From the Week | Chelcie's Food Files on September 19, 2014 at 11:30 am

    […] is the link! It’s been really easy and fun to follow. I’ve always loved going to work out classes […]

  20. Kate on September 24, 2014 at 8:23 pm

    Gina, thank you so much for this workout calendar. I’m training for my 6th marathon (first one since before my almost 3 year old and my 1 year old daughters were born!) and I have been supplementing my training plan with workouts from your September calendar. I’ve been sticking with most of the strength workouts and the squat challenge with some of the HIIT thrown in for fun, and I am so happy with the results. I’m running as fast as or faster than I did pre-kids, and I have arm definition for the first time in my life. Thanks so much for putting together a plan that is effective but not overly time-consuming–that is so hard to come by, and you did an awesome job. Thanks!

  21. Alex @ Get Big, Go To Work on September 24, 2014 at 9:15 pm

    I hope you do one of these challenges again soon…even if another body part! I can’t wait to join in at the beginning and follow my progress.

  22. Five Things Friday-9/25 | Chelcie's Food Files on September 26, 2014 at 11:10 am

    […] so sad my September workout calendar is almost over!! All the info for the work outs below can be found via that […]

  23. […] squat challenge! thanks Gina  ๐Ÿ˜€ I am a month late, but Iโ€™m doing […]

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.