1-Minute HIIT - 30-Day Program by DAREBEE
SETS

Day 26 calls the jack family back for a final set. Jumping jacks anchor one last time; side jacks and seal jacks return from Day 6, and jumping Ts come back from Day 16 to fill the last slot. Sixty seconds of bouncing, sixty of rest, 3, 5 or 7 sets by level.

This is a greatest-hits card, and greatest-hits cards are where you discover the songs got easier to sing. Nothing here is new - the side jack's lean, the seal jack's horizontal clap, the T's strict snap to level arms - which frees the minute to be purely about output. With no technique left to learn, the only variable is how much you put into each ten seconds, and by the third pass through this template your legs know precisely what a full minute of continuous jumping costs and how to pay it.

Soft landings, balls of the feet, knees giving - the rules have not changed and by now they should not need enforcing. Full arcs on every arm pattern: overhead in the jacks, wide-to-clap in the seals, dead level in the Ts. Lean sideways through the side jacks with the opposite arm reaching over, and hold the rhythm steady from the first burst to the last.

No new steps on the last dance - just every jack you know, done like you mean it.

Make it Harder: Snap the jumping Ts to a hard freeze-frame T on every single landing.

Make it Easier: Go arms-only on any burst that runs away from you - feet planted, arms keeping the full pattern.

Program Index - click the days to navigate

DONE
Done it
2
done since August 2026

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.

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