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!