Intermediate 20-Minute HIIT Workout
Overview
This workout is designed for those at an intermediate level and incorporates body weight exercises. The session aims to improve cardiovascular endurance and overall strength while maintaining a moderate intensity. The total workout duration is 20 minutes.
Warm-Up (3 Minutes)
Perform each warm-up exercise continuously for 30 seconds:
- Arm Circles
- High Knees
- Jumping Jacks
- Bodyweight Squats
Circuit Routine (16 Minutes)
Repeat the following circuit twice. Perform each exercise for 45 seconds followed by a 15-second rest.
Round 1 Exercises
- Push-Ups: Engage the core and keep the body in a straight line.
- Lunges: Step forward into a lunge, alternating legs.
- Burpees: Start standing, drop to a squat, kick out to a plank, return to squat, then jump up.
- Plank Shoulder Taps: In plank position, tap each shoulder with the opposite hand.
Round 2 Exercises
- Tricep Dips: Use a chair or low table for balance if needed.
- Skater Jumps: Jump laterally, landing on the opposite foot.
- Mountain Climbers: From plank position, drive knees toward chest alternately.
- Russian Twists: Sit with knees bent, lean back slightly, and twist torso side to side.
Cool Down (1 Minute)
Finish with gentle stretches to aid recovery:
- Standing Forward Bend: Stretch down towards the toes.
- Cat-Cow Stretch: On hands and knees, alternate between arching and rounding the back.
Remember to stay hydrated and listen to your body throughout the workout. Adjust exercises as needed.