Get ready for this HIIT
Welcome to your 40-minute HIIT session designed to set your entire body on fire (in a good way!). From head to toe, every muscle group will be worked, with minimal rest and maximum effort. Get ready for an intense full-body workout. If you’re still chatty after this, maybe you didn’t push hard enough! Let’s crush it!
Warm-up (5 minutes)
- Jog in place – 1 minute
- Arm Circles – 30 seconds forward, 30 seconds backward
- Side Lunges – 1 minute
- Jumping Jacks – 1 minute
- Butt Kicks – 1 minute
Set 1: Full-Body Assault (8 minutes)
- Burpees – 1 minute
- Rest – 20 seconds
- Squat to Shoulder Press (with dumbbells) – 1 minute
- Rest – 20 seconds
- Plank to Push-up – 1 minute
- Rest – 20 seconds
- Jumping Lunges – 1 minute
Set 2: Upper Body & Core (7 minutes)
- Push-ups (explosive if possible) – 1 minute
- Rest – 20 seconds
- Renegade Rows (with dumbbells) – 45 seconds
- Plank with Shoulder Taps – 1 minute
- Bicycle Crunches – 1 minute
Set 3: Lower Body Burner (8 minutes)
- Jump Squats – 1 minute
- Rest – 20 seconds
- Bulgarian Split Squats (switch halfway) – 1 minute
- Rest – 20 seconds
- Wall Sit – 1 minute (keep holding!)
- Calf Raises – 1 minute
Set 4: Explosive Cardio (6 minutes, minimal rest)
- High Knees – 45 seconds
- Rest – 15 seconds
- Mountain Climbers – 45 seconds
- Rest – 15 seconds
- Skaters – 45 seconds
- Rest – 15 seconds
- Burpees – 45 seconds
Set 5: Core Finisher (5 minutes, no rest!)
- Plank to Knee-to-Elbow – 45 seconds
- Russian Twists (with weight if you like) – 45 seconds
- Leg Raises – 45 seconds
- Bicycle Crunches – 45 seconds
- Repeat this cycle once more, with no rest!
Cool-down (5 minutes)
- Hamstring Stretch – 1 minute
- Quadriceps Stretch – 1 minute per leg
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Arm Across Chest Stretch – 30 seconds per side
You did it!
Congratulations! You’ve completed a full-body workout that even a seasoned athlete would feel. Make sure to hydrate, stretch those muscles, and enjoy that well-earned sense of accomplishment. This was no walk in the park, but you crushed it. On to the next challenge!