40-Minute Full-Body Intermediate HIIT Workout: Elevate Your Game!

Get your HIIT going

Welcome to your 40-minute intermediate HIIT workout! This session will challenge your endurance, strength, and coordination. With a mix of powerful movements and limited rest, you’re going to feel the burn and push your limits. Let’s jump in and keep the energy high!

Warm-up (5 minutes)

  • Light Jog in place – 1 minute
  • Arm Swings – 30 seconds forward, 30 seconds backward
  • Hip Circles – 1 minute (30 seconds each direction)
  • Bodyweight Squats – 1 minute
  • High Knees – 1 minute

Set 1: Lower Body Power (7 minutes)

  • Jump Squats – 45 seconds
  • Rest – 15 seconds
  • Alternating Forward Lunges – 45 seconds
  • Rest – 15 seconds
  • Side Lunges – 45 seconds (switch sides halfway)
  • Rest – 15 seconds
  • Glute Bridges – 45 seconds

Set 2: Upper Body Strength (7 minutes)

  • Push-ups (regular or modified) – 45 seconds
  • Rest – 15 seconds
  • Plank to Shoulder Taps – 45 seconds
  • Rest – 15 seconds
  • Renegade Rows (with dumbbells or bodyweight) – 45 seconds
  • Rest – 15 seconds
  • Overhead Press (with weights or water bottles) – 45 seconds

Set 3: Core Strength (7 minutes)

  • Plank with Alternating Leg Lifts – 45 seconds
  • Rest – 15 seconds
  • Bicycle Crunches – 45 seconds
  • Rest – 15 seconds
  • Russian Twists (with or without weight) – 45 seconds
  • Rest – 15 seconds
  • Leg Raises – 45 seconds

Set 4: Full-Body Cardio Blast (6 minutes, minimal rest)

  • Burpees – 45 seconds
  • Rest – 15 seconds
  • High Knees – 45 seconds
  • Rest – 15 seconds
  • Skaters – 45 seconds
  • Rest – 15 seconds
  • Jumping Jacks – 45 seconds

Set 5: Lower Body Burnout (5 minutes, no rest!)

  • Jump Squats – 30 seconds
  • Alternating Lunges – 30 seconds
  • Wall Sit – 30 seconds
  • Glute Bridges – 30 seconds
  • Calf Raises – 30 seconds
  • Repeat the cycle once more, no rest!

Cool-down (5 minutes)

  • Hamstring Stretch – 1 minute per leg
  • Quadriceps Stretch – 1 minute per leg
  • Child’s Pose – 1 minute
  • Cat-Cow Stretch – 1 minute

You Did It!

Great job! You just completed a challenging 40-minute full-body HIIT workout that tested your endurance, strength, and determination. Keep up the momentum, hydrate well, and don’t forget to stretch. You’re getting stronger with every session—let’s keep pushing!

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